Baddha Konasana (Bound Angle Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Baddha Konasana Asana?

Baddha Konasana asana should be formed in early in the morning. This asana can be practiced in the evening if you have work to do in the morning or if you cannot wake up early in the morning.

Just make a gap of at least 4-6 hours between your meals and your practice. You should empty your bowel before doing this pose.

• Yogasana Level – Basic
• Yogasana Style – Vinyasa
• Yogasana Repetitions – None duration-1to 5 mins
• Yogasana Strengthens – hips, legs, lower back, abdomen
• Yogasana Stretches – knees, thighs, groin

Effect of Bandha Konasana on tri dosha

• It balances and Activates the Dosha subtypes in the abdomen – It mainly balances pitta and kapha doshas. It also balances elements like the fire, earth, and water. These three elements are also maintained by the chakras. This position is good for abdominal organs hence, it balances Samana Vata, Apana Vata,Pachaka Pitta and Kledaka Kapha . So it enables proper assimilation and digestion of food. It helps to stimulates the proper functioning of kidneys and bladder. It is also maintain the functions of urogenital system, it also regulates urination, menstruation and ejaculation. It helps in expulsion of bowels and is very helpful in treating constipation and bloating. Its action on the chakras located in the abdominal and pelvic regions stimulates and balance the functions of the organs of pelvis and abdomen.

How to Do Baddha Konasana Yoga Posture/Asana?

• Sit straight. Breathe out while stretching your legs out now, bend your knees as you pull your heels towards your pelvis. Close your feet together and drop your drop your knees to the sides.
• Now, move your heels closer to your pelvis. Hold your big thumbs of your feet with the help of your thumb and first finger. Ensure that the outer edges of your feet must always be pinned to the floor.
• After coming in comfortable position, make sure that your pubis and tailbone are on equal distance from the ground. Your pelvis must be in relaxed position, and the perineum should be parallel to the floor. Lengthened your torso through the top of the sternum, and your scapula are firmly pressed to the back. The sacrum should also be firmed.
• Never press your knees forcefully to the ground. Try to lower the heads of the femur bones towards the floor. This will automatically bring your knees down. Hold this posture for about 1 to 5 minutes. Inhale at the time of lifting your knees and extending your legs and then make you relax.

Benefits of bandha konasana Yoga Posture/Asana?

1. This asana greatly benefits pregnant by easing the delivery.
2. This asana enhances the reproductive functioning in women.
3. It improves blood circulation whole body.
4. It helps in stimulating the kidneys, the prostate gland, the bladder and abdominal organs.
5. This asana is a great stress reliever. It also helps reduce fatigue.
6. It helps cure menstrual problems.
7. It improves the flexibility of groin and the hip region, and stretches the knees, inner thighs, and groin.
8. It helps to improve posture by stretching your spine, and it also helps relieve sciatic pain.
9. This asana also helps to cure flat feet, asthma, infertility, and high blood pressure. Regular practice of this asana can keeps you free from diseases.

Contraindications and Precautions Of Baddha Konasana Posture/Asana?

It should be avoided in same conditions like:

1. Avoid this asana in case of any knee injury.
2. During the menstruation, women should not perform this asana.
3. A sciatica patient can sit on a pillow to practice this asana

Science Behind Bandha Konasana Posture/Asana?

• It is simple posture so that anyone can practice it. It stretches both your inner thighs and groin. It also increases the flexibility of your hips, ankles, feet, and knees. It opens up the pelvic girdle and it also increases the blood circulation in this area. By this pose hips gets a good massage by moving from side to side.
• It is also a great prenatal pose. It not only improves the reproductive system but it also enhances the fertility and makes labor easier.

Beginners Tips For Baddha Konasana Posture/Asana?

• With rounded back and high knees sitting straight on the floor is difficult. To ease this posture one can, sit on a high support until you get used to the asana. This support could be one foot high from the floor.

Advanced Pose Alterations

• Make a larger angle between the lower and upper part of the legs by moving your feet away from the midline. This will intensify the pose.
• A second variation of the Baddha Konasana is experienced as while exhale and lean forward, such that your torso is between your knees. Push your hips in forwards direction and make them steady at a place. Push your elbows against your inner thighs, but make sure they are never pushed elbow against your knees. Rest your head on the floor.

Related Yoga Poses/Asanas –

• Supta Padangusthasana
• Virasana
• Vriksasana

Reference:-

https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.easyayurveda.com/2021/01/04/ardha-baddha-konasana-half-bound-angle-pose/&ved=2ahUKEwj-irOiz8nwAhUPb30KHQGQCJ8QFjABegQIBBAG&usg=AOvVaw3ycH3O84XFx2ozncDJ7mAt&ampcf=1