It is a pose in which way the Indian cobblers sit.
How to Perform Baddha Konasana
1. Sit on the ground with the legs outstretched and lengthened straight towards the front. Then, bend the knees while moving both feet closer to the body.
2. Place the heels and soles of both feet together, facing each other. Take hold of the toes within the hands and stretch them out, separating the ten toes and move the heels towards the perineum. The outer sides of both feet should be placed on the ground, and the back of the heels should be in contact with the perineum, if possible.
3. Move the thighs outwards and lower the knees, so they are in contact with the ground.
4. Interlock the fingers with both hands, while holding the feet firmly together, toes still separated and creating strong arches in the feet, while flexing both feet. Straighten the spine erect and focus your gaze to the font, or towards your nose. Stay in this pose as long as you can maintain it.
5. Now, put the elbows on your thighs and push them downward. At the same time, create some upward resistance on the inner thing and press the inner things back onto the elbows to gain more flexibility in your adductors. During an exhalation, bend your trunk in the forward direction toward the ground. First place your head, then nose, and finally your chin towards the ground. Tuck the chin slightly downwards to create some cervical flexion which will indeed induce the relaxation response. Continue normal breathing and stay in this pose for 30-60 seconds.
6. During an inhalation, raise your body from the ground and come back to the straight spinal position. Release the feet, stretch the legs and relax.
Baddha Konasana Benefits
Western Physiology
Baddha Konasana has therapeutic effects on mental and physical health.
- Baddha Konasana improves mental health:
- It relieves the symptoms of mild depression and anxiety (Guner & Inanici, 2015).
- Baddha Konasana stretches and strengthens the muscles:
- This pose stretches the hip’s adductor muscles and increases hip mobility (Guner & Inanici, 2015).
- Baddha Konasana benefits reproductive health:
- This pose helps with irregular menstruation and improves the functioning of ovaries.
- It relieves the symptoms of menopause.
- It reduces the symptoms of menstrual disorders (Oates, 2017).
- Practising this pose consistently late until pregnancy is said to ease the pain during childbirth (YogaIQ, 2019).
- Other therapeutic effects of Baddha Konasana include but are not limited to:
- This asana is recommended for individuals suffering from urinary tract disorders.
- It helps stimulate the abdomen, pelvis and back and improves the blood supply to this region (Guner & Inanici, 2015).
- It helps stimulate the heart and improve general circulation (Guner & Inanici, 2015).
- It is a therapeutic pose for flat feet, high blood pressure, and asthma.
- It helps maintain the health of the kidneys, prostate and urinary bladder (Guner & Inanici, 2015).
- This pose relieves the pain from sciatica and prevents hernia (YogaIQ, 2019).
- This pose, in tandem with others, improves the spine mobility and flexibility (Grabara et al., 2015).
- This pose, amongst others, may reduce diastolic blood pressure (Cowen & Adams, 2005; Singh, 2020).
- Practising this pose can clean the bowels. It is recommended that it be performed in the mornings, and 4-6 hours after your last meal in the evening (Singh, 2020).
Yogic Physiology
- This posture is said to work the inner thighs and therefore the sacral chakra. The sacral chakra is connected to reproduction, fertility, and creativity.
- The pose will also affect Apana Vayu, which is the downward flow of prana in the body that governs menstruation, the lower colon, and the bladder.
Chinese Medicine
In Chinese medicine, this posture works the inner thighs and therefore the liver meridian.
Contradictions and Cautions
If you are suffering from any type of groin or knee injury, perform this pose by putting two blankets or bricks for support under the outer thighs. You can place a small eye pillow or rolled yoga strap behind the knees and squeeze the object to offer more strength and support when healing a knee injury.
Preparatory Poses
- Supta Padangusthasana
- Virasana
- Vrksasana
Follow up Poses
- Standing poses and most seated twists and forward bends.
Tips for Beginners
Sometimes it’s hard to get your knees on the ground. If you have high knees and a round back, try sitting on high support. You can even sit so high that your feet are off the ground.
Variations
Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees!). If your head isn’t comfortable resting on the floor, support it on a block or the front edge of a chair seat.
Modifications and Props
To enhance the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then, lay a 10-pound bag of sand or weighted cushion on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.
Add one or two bricks between the feet and loop a belt around both for a much deeper inner thigh stretch.
Deepen the Asana
Imagine having two partners pressing inward (toward the pelvis) on a knee. Push out along the outer thighs from the middle of your sacrum against this imaginary resistance. Then push the heels firmly together from the knees.
- Add a chair for a backbend in video
- Practice supine and restoratively over a bolster.
- Invert and practice
Supta Baddha Konasana and its variations are endless fun!
References
Guner, S., & Inanici, F. (2015). Yoga therapy and ambulatory multiple sclerosisAssessment of gait analysis parameters, fatigue and balance. Journal of Bodywork and Movement Therapies, 19(1), 72–81. https://doi.org/10.1016/j.jbmt.2014.04.004
Oates, J. (2017). The effect of yoga on menstrual disorders: a systematic review. JOURNAL OF ALTERNATIVE AND COMPLEMENTARY MEDICINE, 23(6), 4017-417. https://doi.org/10.1089/acm.2016.0363
Baddha Konasana | Yoga For Pregnancy & Hernia, YogaIQ. July, 2019. http://yoga-iq.com/Yogas/Details/18/Baddha-Konasana-Yoga-For-Pregnancy-&-Hernia
Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361
Singh, C. (2020). Benefits of Yoga Poses for Women during Pregnancy. April, 18–22.
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