Baddha Konasana

  • Beginner's Tip:
    • It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, be sure to sit on a high support, even as high as a foot off the floor.
  • Modifications and props:
    • To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.
  • Deepen the pose:
    • Imagine you have two partners, each pressing inward (toward the pelvis) on a knee. From the middle of your sacrum, push out along the outer thighs against this imaginary resistance. Then push the heels firmly together from the knees.
  • Partnering:
    • A partner can help you learn to ground the opposite-side buttock. If you are twisting to the right, have your partner stand to your left side and place his/her left foot on the very top of your left thigh, with the inner edge of the foot in the groin. Apply gentle pressure at first, then increase the pressure as seems appropriate. Exhale into your twist but keep the top left thigh releasing away from your partner's foot.
  • Info
    • One of seven legendary seers, credited with composing the hymns collected in the Vedas.
  • Benefits:
    • Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
    • Stimulates the heart and improves general circulation
    • Stretches the inner thighs, groins, and knees .
    • Helps relieve mild depression, anxiety, and fatigue
    • Soothes menstrual discomfort and sciatica.
    • Helps relieve the symptoms of menopause .
    • Therapeutic for flat feet, high blood pressure, infertility, and asthma.
    • Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
    • Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.
  • Therapeutic Applications:
    • Sciatica .
  • Contraindications and Cautions:
    • Groin or knee injury: Only perform this pose with blanket support under the outer thighs.