Benefits and how to perform fixed angle pose in yoga

The fixed angle pose is a pose commonly found in basic yoga classes. Although it looks simple, this is one of the fundamental poses that you definitely must not ignore.

The fixed angle pose (Cobbler Pose) has the Sanskrit name (Baddha Konasana. This is a basic stretching movement that almost anyone can do. Not only that, just persevere for a while, You will be surprised at the obvious changes of your body as well as the great benefits of this yoga movement. let’s do yoga.

Benefits of the fixed angle pose in yoga

When you are introduced to the fixed angle position, you will surely find this position very familiar because this is the common sitting position in babies and young children. In fact, this is a very healthy pose because it can:

  • Open hips and groin
  • Stretches hips and inner thighs, helping to reduce pressure caused by sitting a lot
  • Prepares the body for other sitting postures that require flexibility in the hips and groin, such as the lotus position, the semi-lotus position.

However, we often forget this habit. Instead, we tend to spend a lot of time sitting in a chair with our legs stretched out, a position that can be the “culprit” of back pain and negatively affect the body’s ability to walk and stand.

Instructions for performing the fixed angle movement

fixed angle pose

Fixed angle pose with forward bend variation

To do the fixed angle pose, do:

  • Start in staff position (Dandasana) with your legs stretched out in front of you
  • Bend your knees and move so that the soles of your feet touch each other. Then you let your knees tilt to the sides
  • Move your legs as close to your body as possible. However, if it hurts, you can stop
  • Press the outer edges of the feet firmly together. You can hold 2 big toes with your hands
  • Sit with your back straight and hold the position according to your ability.

Notes when doing

Do not press your knees down with your hands or try to force them to touch the floor when you practice. If you can’t let your knees touch the floor, let your knees naturally stay at their lowest position. Over time with regular practice, your body will gradually become flexible and you can easily let your knees touch the floor without support. In addition, you should also avoid arching your back and shoulders. Instead, try to keep your back straight and shoulders relaxed.

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Variations of the fixed angle move

fixed angle pose

The supine fixed angle pose – A common variation of the fixed angle pose

  • The supine fixed angle pose (Supta Baddha Konasana) is a popular variation of this pose. However, instead of doing it in a sitting position, this pose is done in a supine position.
  • You can put a cushion under your butt if your spine curves forward when sitting upright on the floor. You also do this in case the hip strain causes the knee to lift.
  • You can place a yoga block under each knee for support if your knees are very far from the floor.

Once you’ve mastered it and want to approach the deep pose, you can do a forward bend. During the exercise, try to keep your back straight. If your head can’t touch the floor, you can place a yoga block under your forehead for support.

Although this is a fairly simple pose, it is not suitable for people with groin and knee injuries. If you have any of the above problems or experience pain while performing, stop exercising immediately.

Reference source

How to Do Cobbler’s Pose (Baddha Konasana) in Yoga https://www.verywellfit.com/cobblers-pos-baddha-konasana-3567058 Accessed: 24/1/2021



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