How to Practise Baddha Konasana?

Baddha Konasana also known as Bound Angle pose, is a sitting asana. It stretches the spine, opens the groin and hips. Baddha Konasana is therapeutic for asthma, high blood pressure, flat feet and infertility.

Cautions before Practing Baddha Konasana

  • People with knee or groin injury can skip this pose or use a thin cushion under the spread knees.
  • For beginners, padding can be used under the sit bones to avoid pain. You can also use a block under your knees for support.

Baddha Konasana Procedure

  • Sit with your legs spread out straight in front of you.
  • Exhale and bend your knees and pull the heels towards your pelvis.
  • Drop the knees out to your sides and press your soles together.
  • Bring the heels as close as possible to the pelvis. Grasp the big toe of the foot with your first three fingers including the thumb.
  • Make sure you keep the outer edge of your feet firmly on the ground.
  • Sit in such a way that pubis in the front and tailbone at the back are equidistant to the ground.
  • This will keep the pelvis in neutral position and the perineum approximately parallel to the ground.
  • In the beginning knees may not touch the ground, so do not force them to touch down. In this case relaese the heads of your thigh bones towards the ground. This will make the knees touch the ground.
  • Stay in this pose for a maximum for five minutes, then slowly lift the knees and simultaneously inhale. Now bring the legs back straight infront of the face and relax.

Benefits of Baddha Konasana

  • It stimulates the abdominal oragans, prostrate gland and ovaries, kidneys and the bladder.
  • Improves general circulation by stimulating the heart.
  • Stretches the groins, knees and inner thighs.
  • Helps relieve anxiety, fatigue and mild depression.
  • Soothes sciatica and menstrual discomfort.
  • Symptoms of menopause can be relieved.
  • If practised until the third trimester during pregnancy, it will help ease the childbirth.

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