Updated: Feb 20
Baddha means bound or restrained and Kona means angle. When the legs move up and down in this pose they look like the wings of the butterfly flapping, hence the English name Butterfly Pose. The pose resembles a cobbler making shoe hence the other English name Cobbler Pose.
Sit on the floor with your legs stretched straight in the front.
Bend your knees and bring the soles of your feet together (like a namaste with feet). Try to push your feet as close as possible to your perineum (the area between the anus and genitals).
Widen your thighs and lower the knees until your legs touch the floor.
Interlock your fingers and grip the feet firmly. Stretch your spine erect and hold the pose as long as you can.
Stretch your legs straight again and come back to step 1.
This pose is a blessing to women. It regulates irregular periods and reduces period pains. Strengthens and improves flexibility in the inner thighs, groins and the knees. Highly recommended for pregnant women as it reduces delivery pains. It stimulates and increases blood circulation in the abdominal organs, ovaries, prostate gland, kidneys and bladder. Hence highly recommended for those suffering from urinary disorders.
(1) Light on Yoga, by BKS Iyengar (https://en.wikipedia.org/wiki/Light_on_Yoga)
(2) The Health Benefits of Baddha Konasana (Bound Angle Pose)(https://www.cnyhealingarts.com/the-health-benefits-of-baddha-konasana-bound-angle-pose/)
(3) The Bliss Yoga Inculcates during the different stages of pregnancy (https://www.researchgate.net/profile/Pallav_Sengupta2/publication/287896848_The_bliss_yoga_inculcates_during_the_different_stages_of_pregnancy/links/57ff200308ae7275640169e6/The-bliss-yoga-inculcates-during-the-different-stages-of-pregnancy.pdf)