Baddha Konasana: A hip-opener pose

By Atul Vyas 

Pitta is a combination of fire and water with fire as a predominant quality of this dosha. Its most characteristic quality is transformation. It is most apparent as energy creating body heat. It also digests information and changes into experiences that are beneficial for the life force.

My revered mother Daya Vyas, the India’s first lady yoga guru, first post graduate girl of Rajasthan and professor of economics had sent me to top yoga gurus of that time when yoga was mocked at, one among them was yoga legend BKS Iyenger. The pose called bound angle pose was taught to me by this legendary yoga Guru known as BKS Iyenger.

In Sanskrit, it is called as Baddh Konasana. This pose, among its many benefits, balances Pitta dosha in our body.

Baddh means restrained or to bound, and Kon means to an angle. Some scholars call it Bhadrasana or auspicious pose; they quote the classic text Hatha Yoga Pradipika (chapter 1 sutras 53-54) but here I will mention it as Baddha konasana. It is also called cobblers pose as most of the Indian cobblers sit in this pose.

I will mention the technique here of the great guru as he taught me. There could be some variance from the traditional pose.


  • Sit erect in dandasana
  • Bend the knees to the sides and draw the heels in towards the pubis. Join the soles of the feet
  • Hold the ankles and bring the feet close to perineum
  • Press the feet lightly together
  • Keep the knees level and raise body from hips upwards
  • Now clasp the fingers around the toes and pull up the abdomen, waist and chest
  • Keep the head straight and sit without straining knees and the thighs


  • Makes bladder strong
  • It is beneficial in menstrual problems
  • Liberates spine
  • Prevents hernia
  • Stimulates heart without any pressure

Note of Caution

If one is suffering from asthma, bronchitis, or arthritis, practice this pose sitting against the wall.

Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of Rishikul Yogshala and Provided

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