How To Do Baddha Konasana And Supta Baddha Konasana

how to do badha konasana and supta badha konasana

Baddha Konasana is a Sanskrit word where “Baddha” means “Bound” and “Kona” means “Angle”. Baddha Konasana is thus a bound angle pose or fixed angle pose.

In the Bound Angle Pose, the heels are locked close to the perineum and the knees stretch outwards and downwards laterally. This asana is not tied to any particular order other than asana in a series. It can be practiced at any time, even right after a meal. As it expands and relaxes the abdominal and diaphragmatic areas as well as the groins, hips, and knees, it is good preparation for both Yogasana and Pranayama.

Baddha Konasana as well as Supta Baddha Konasana give direct access to the breath, deepen the breath through their structure, they let you arrive in the breath, in your center, in the center of your being.

Baddha Konasana Benefits

  • Bound Angle pose is helpful for complaints like the lower urinary tract, the vagina (like burning sensation), the uterus
  • Baddha Konasana is helpful for opening the groins and hips
  • prevents inguinal hernia
  • prevents sciatica problems
  • strengthens the kidneys
  • strengthens the bladder
  • strengthens the uterus
  • strengthens the prostate
  • reduces testicular pain
  • promotes blood circulation in the abdominal and pelvic areas
  • reduces water retention and the feeling of congestion in the legs and regulates menstruation
  • promotes the health of fallopian tubes and ovaries
  • prepares the expectant mother for an easier birth with regular practice

Supta Baddha Konasana (Reclining Bound Angle Pose) Benefits

  • relieves pain, cramps and burning sensation during menstruation
  • strengthens the urinary tract
  • Supta Baddha Konasana is helpful with the hernia
  • This yoga pose is helpful for hemorrhoids
  • It has a relaxing effect
  • Reclining bound angle pose is good preparation for pranayama

Baddha Konasana Steps

how to do badha konasana

Step 1

Sit on a blanket or exercise mat with your legs outstretched. Just as Tadasana is the starting position for the standing asanas, Dandasana is the starting position for the sitting postures. “Danda” means stick. Sit upright like a stick with your legs closed. Load both seat legs equally.

Put your hands on the right and left of your hips. The inner thighs, the inner knees, the inner calves, the ankles and the big toes touch each other. Stretch your thighs and knees towards the floor. Straighten the torso. Lift the skin of the abdomen, sides of the belly button, flanks, and chest. Make the neck long.

Step 2

Bend your right leg by placing the fingers of your right hand in the hollow of your right knee and gripping the outside of your right foot with your left hand and bringing your right foot close to the perineum. Do the same on the left. The outer edges of the feet are on the ground.

Step 3

Fold your hands and grasp your feet or ankles. Stretch the groins and knees outward sideways and down toward the floor, in line with your thighs. Straighten your spine, lift your flanks and chest, roll your shoulders back.

Supta Baddha Konasana Steps

how to do supta badha konasana

Step 4

From Baddha Konasana, lie on your back and grasp the shins with both hands. Pull your feet close to the dam. Roll your shoulders towards the floor. Rotate the inner upper arms outward to expand the collarbones and bring the outer shoulder lower to the floor, and to raise and expand the chest overall.

Step 5

Keep your shoulders on the floor and stretch your arms straight up.

Step 6

Extend your arms next to your head, the backs of your hands on the floor. Stretch the stomach, sides of the belly button, and the rib cage. Let your breath flow.


Props and Modifications

Stiff hips and groins

If you have stiff hips and groins, sit elevated and put blocks or blankets under your thighs and practice as in steps 1-4. Gently stretch and let your breath flow.

For beginners and for knee problems

Place a small roll (towel or blanket) under the outer ankles. Put your hands on the sides of your buttocks. Expand and relax the groin outwards and downwards towards the floor. Allow the ball of the big toe to relax outward to allow the groin and inner legs to stretch better. Gently stretch and let your breath flow.

If you can't keep your lumbar area on the floor

Fold a blanket or two. Place the spine on the mat.

When you cannot hold your feet together

Tie a strap around your lower back (lower sacrum) and around your feet.

When the groin area does not relax

So that you can really let go and relax in the groin area, place blocks, blankets or pillows under your thighs and lower legs.

Duration of Practice

Practice Baddha Konasana and Supta Baddha Konasana for 1 -5 minutes or more.

Important Tips

  • Apply the details described in Step 1 to performing Baddha Konasana as well. Keep the back of the head, shoulder blades and back pelvis in one line.
  • With the help of the hand and arm work, you will lift the sides of the belly button, chest, and flanks.
  • Stretch your groins, inner thighs, and knees outward, in line with your thighs.
  • Stretch your shins from the outer edges of your feet towards your knees.
  • Straighten the spine from the grounding work of the legs. Lift the rib cage and flanks out even further. Roll your shoulders back and roll your side chest up and forward.

Intermediate Level for Greater Awareness

Even for advanced learners, the rollers under the ankles are a good way to become more aware of the action of the groin, feet and shins.

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