(Bound Angle Pose / BUTTERFLY POSE / Cobbler Pose )
- Sit on the Floor with legs stretched in front as in Dandasana (staff pose)
- While inhalation bends knees and pulls heels toward the pelvis.
- Drop knees out to the sides and flat on the ground. Then touch both sole together.
- Push the outer edges of feet firmly into the floor and wrap hands around feet.
- Spread toes as the top of the feet face towards the floor.
- Press outer edges of feet to the floor.
- Try to lower the heads of the thigh bones towards the floor. Knees should never ever be forced on the ground.
- Keep body erect and the gaze in front.
- Keep breathing and maintain position for 30 secs to 5min as per capacity.
- Release and repeat the process for 5-6 times as per capacity.
- As a beginner, it might be difficult to lower the knees toward the floor. Sit on a high support on a pillow or folded blanket.
- Release hands, lift knees and extend legs and Relax.
- Knee or Lower back injury
- High blood pressure
- Cardiac problems
Benefits of Baddha Konasana
- Stimulates and improve functions of abdominal organs, ovaries and prostate gland, bladder, and kidneys.
- Useful in digestion, infertility, urinary discomfort, liver function, blood pressure, asthma, menstrual discomfort, menopause and prevent a hernia
- Stimulates the heart and improves general circulation
- Stretches the inner thighs, groins, and knees so useful in flat feet, sciatica.
- Relieve mild depression, anxiety, and fatigue
- Consistent practice of this pose until late into pregnancy help to ease childbirth
- Supta Padangusthasana
- Standing Poses
- Seated Twists
- Forward Bends