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Baddha Konasana

Baddha konasana
A seated forward bend position which opens your hips…

Baddha Konasana aka ‘bound angle pose’. The intention of this yoga position is to lengthen your inner thigh and to relax the muscle with compression of the hip. It is this compression of the hip that gives freedom to your muscles in this posture.

How to get into the position

Sit on the floor with your legs crossed and place your palms either side of your hips. Lift your weight off the ground and lean back and then place your weight back on the ground. This will tilt your pelvis correctly in readiness for Baddha Konasana.

Bring your feet together in front of you and pull your heels towards your pelvis; heels as close to your pelvis as you comfortably can.

Inhale, straighten your spine and grasp your big toes with your first two fingers and thumb. Keep the outer edges of your feet firmly on the floor. Exhale, press your thighs towards the floor and move your shoulders and elbows forwards. Do not force your knees down; instead release the heads of the thigh bones toward the floor.

Hold the position for five full breaths. On the inhalation, extend your spine. On the exhalation, move your shoulders and elbows forwards.

Do not look down; always look forward when forward bending to avoid arching your back.


Baddha Konasana:

  • Stimulates the heart and improves circulation

  • Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

  • Helps relieve the symptoms of menopause and sciatica.

  • Stretches the inner thighs, groins, and knees.

  • Helps relieve anxiety, depression and fatigue.

Contraindications and Cautions

Avoid this posture if you have any issues with your knees, hips or neck.

Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™

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