Baddha Konasana Yoga Pose Steps and Benefits

Baddha Konasana Yoga Pose Steps and Benefits
Baddha Konasana Yoga Pose Steps and Benefits
Baddha Konasana is a yoga pose performed in sitting position. The name of this asana comes from Sanskrit words baddha means bound, kona means angle ans asana means posture. So in English Baddha Konasana is known as “Bound Angle Pose”.

Baddha Konasana (Bound Angle) Yoga Pose Steps

Steps for doing Baddha Konasana are given below:
  • Sit on floor by doing your legs straight out in front of you. You can raise your pelvis on a blanket if your groins or hips are tight. Exhale 2-3 times, now bend your knees and pull your both heels toward pelvis, then drop your knees out to the sides and press the soles of your feet together.
  • Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.
  • Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
  • Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.
  • Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.

Baddha Konasana (Bound Angle) Yoga Benefits

  • This pose helps in relieving mild depression, fatigue and anxiety.
  • Stretch the groins, thighs and knees.
  • Baddha asana improves blood circulation.
  • This asana is very good for pregnant women.
  • It improve flexibility in the groin and in the hip region and gives a good stretch for inner thighs, groins and knees.

Precaution and Considerations

  • If you are suffering from groin and knee injury should not do this asana.
  • Don’t do this Baddha Konasana in days of menstruation.
  • If you are patient of sciatica then do not practice this pose or you can sit on pillow.

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