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Benefits *stretches and expands adductor (inner thigh), groin and knee muscles
*stretches lower back and upper gluteal muscles (in forward bend variation)
*massages abdominal organs and improves digestive circulation
*helps reduce menstrual symptoms and discomfort
*therapeutic for sciatica
*aids in relieving fatigue, anxiety, and mild depression
*beneficial pose during pregnancy to help ease the process of childbirth
Contraindications/ Cautions *groin or knee injury
*lower back injury or herniated vertebral disc
*current or previous iliosacral instability conditions
Step by Step Baddha Konasana (BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
1. Begin sitting with your legs straight out in front of you. Lightly move the flesh away from your sit bones. If your groin region is limited in flexibility, elevate the hips 2-3 inches on a cushion or folded blanket. Bring the soles of the feet slowly together as you bend your knees. The knees should feel no discomfort or pressure. Bring the heels close to the groin with your hands. Inhale as you reach up through the top the of the head. Then exhale as you release the knees towards the earth and gently press the soles of the feet together.
2. Adding support, hold onto the big toes with the middle and index fingers. Keeping the outer edges of the feet grounded on the floor and touching each other. If the toe-hold does not feel natural, hold onto the outer edges of the ankles or shins.
3. The initial stage of this pose is to find length from the sit bones, through the spine, and up through the crown. Find a balanced connection in the sit bones so that the pelvis is positioned in a neutral line with the floor. By sitting in the center of the sit bones, you will find that the pelvic floor (perineum) is parallel to the floor and the spine is neutral like being in Tadasana (Mountain pose).
4. Remaining tall, breathe slowly and relax the shoulders to bring space into the neck and into the base of the skull. Lightly engage the shoulder blades as though they hug the back ribs, but at the same time, there isn’t tightness between the shoulder blades. Feel that the knees are not being forced to the ground by muscular contraction or gravity. Instead, visualize the top of the thigh- bone sliding away from the hip socket. This release in the hips transmits release into the knees.
5. Remain in this pose comfortably and with breath for 1 to 5 minutes. To exit, place your hands on the outer thighs/knees. Then inhale, as your hands help lift the knees and straighten the legs back to their forward position. Shake and tap the legs lightly to release the energy from the knees and hips.
Modifications/Cautions
*Sit on a higher support if your knees are very high and if your back rounds excessively through the lumbar region. Sitting higher will increase the mobility in the groin allowing the knees to settle more with gravity and will help add lift and extension through the spine.
*To add a forward bend, insure the knees and pelvis are set. Inhale as you lift the heart center and lengthen the front of the torso. As you exhale, fold forward from the hips (not the lower back). Feel that you are shifting forward from the center of the sit bones to the front edge of the sit bones. The back should not round as to avoid compression or injury in the vertebral and iliosacral joints. As the belly and back remain long, feel the chest flow over the feet (chest bone away from pubic bone). Maintaining a light hold of big toes, ankles, or shins, release the back of the neck and head. Relax into deep breathing into the belly and lower back. To exit, exhale while contracting muscles in the abdomen and core. Then inhale as you slowly lift your head and chest.
