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Baddha Konasana- Benefits, Steps and Precautions

Do you sit for long time to complete your work? Do you feel pain in your spine or thighs?

Here is a solution for all your worries related to body stress.

Baddha konasana

Baddha Konasana or Bound angle pose is a pose that will help you to open deepest part of the hip muscles. It relieves you from body stress that come up due to workload and is good for those who seat for long time in same position. It strengthens your core and helps to lengthen your spine.


  1. It opens up the hips and stretch the inner thigh muscles
  2. It strengthens the abdominal muscles, the back and improves posture
  3. It involves spine stretch which activates muscles of the back
  4. It stretches your groins, knees and inner thighs
  5. It gives you great relief from the symptoms of menstruation and menopause
  6. It relieves you from abdominal cramps
  7. It improves the blood circulation by stimulating heart
  8. A pose that relaxes your mind and helps to reduce stress, mild depression and anxiety
  9. It reduces fatigue and gives you a strength to start an energetic day
  10. It stretches your hip ligament
  11. It reduces fat from thighs


  • Keep your both legs stretched out parallel to each other.
  • Draw one leg in facing your sole towards other leg’s groin
  • Make sure that your both feets get together
  • Now, take your legs behind pointing your fingers away from you
  • Bring your both hands close to you
  • Push into your palms, open up your shoulders and now try to take your knees down.
  • Keep your neck aligned to your body
  • You can bend ahead from your waist and bow the ground as shown below
  • Inhale and exhale in this position for 12 breaths 
  • Each time you exhale, relax your groin muscles
  • When you release, first release the arms. Then, open your legs one by one

Baddha Konasana-healthykhushilife


  • In case you have groin or thigh injury, then avoid this asana.
  • Should not be performed during menstruation



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