Baddha Konasana is a yoga posture done while sitting. It is made up of two words. First is "Baddha", which literally means "tied", and second is "kona,” which means “corner." This asana is similar to the butterfly pose. But there is a big difference between these two asanas. In butterfly posture, both the legs have to be bent up and down, whereas in Baddha Konasana this is not the case. In this posture, balancing the body and keeping both feet close to the hips, one has to sit with the mind focused. Most of you must have seen shoe-knotting cobblers working in this posture. That is why this asana is also called Cobbler Pose. Many physical and mental problems are removed by regular practice of this asana.

Method of doing Baddha Konasana.

• First of all, straighten the legs and sit on the yoga mat, or start with Dandasana posture.
• After that, bend your knees and join both your feet together. Keep in mind that both the soles of the feet should touch each other.
• Now bring your heels as close as possible to your stomach.

Version 1

• Press the knees down with your hands so that they touch the ground.
• Pay attention not to put more pressure on your knees than your physical capacity.
• If the knee does not touch the ground in the beginning. Be patient in this position. With continuous practice, the knees will touch the ground. This increases the flexibility of the body.

Version 2

• Do this version only when the knees touch the ground.
• Now hold the feet with both your palms.
• After that, bend forward from the hip joints.
• Try to bend down until the head touches the ground. Don't force it, it may take a few weeks or months for this to happen.
• Continue this practice for at least 30 or 60 seconds.
• Come back to your original state.

Health benefits of Baddha Konasana

• Regular yoga practice of Baddha Konasana has some amazing benefits for the body. Its benefits are as follows:
• It works to improve blood circulation throughout the body.
• This asana strengthens the spine, thighs, and hips.
• Baddha konasana provides flexibility by creating a stretch in the knees, inner thighs, and spine.
• This asana reduces stress and fatigue.
• It improves the bladder, kidney, prostate gland, and abdominal organs.
• It helps cure menstrual problems.
• Asthma, infertility, and other incurable diseases are also cured by regularly practicing it.

Precautions while doing Baddha Konasana

• Avoid this asana in case of severe pain or injury in the knees.
• People with severe back pain or sciatica should avoid doing Baddha Konasana.
• Avoid this yoga practice during menstruation.