Baddha Konasana
The name comes from the Sanskrit words ‘baddha’ meaning bound, ‘kona’ meaning angle and ‘asana’ meaning posture.
Instructions: Sit erect and stretch your legs out. Elevate your hips slightly by placing a soft blanket under your hip bones in case you feel any discomfort sitting directly on the floor. Exhale and bend your knees pulling your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides. Push the outer edges of your feet firmly into the floor and wrap your hands around your feet or ankles. With the pelvis in a neutral position, gently work the outer knees towards the floor. Never force your knees down. Always ensure that the spine is erect, neck long and the shoulder blades be drawn away from the ears. This pose can be held anywhere from 1-10 minutes. To exit the pose, draw your knees towards one another, extend your legs and return to the sitting pose. Your knees should never ever be forced towards the ground.
Benefits:
- It stimulates and tones the abdominal organs, ovaries, prostate gland, bladder and kidneys.
- It stretches the inner thighs, groins and knees.
- It helps relieve mild depression, anxiety and fatigue.
- It eases menstrual discomfort and sciatica.
- It provides relief from the symptoms of menopause.
Caution:
- Should be avoided by persons suffering from knee injury.
