Baddha konasana (Therapy)

The sanskrit name is derived from Baddha ( बद्ध) ,meaning “bound”, Koṇa (कोण) meaning “angle”, and Āsana (आसन), meaning “posture” or “seat”.

• Start by folding a blanket into a long, narrow strip, about the width of your yoga mat.

• Place the folded blanket horizontally across your yoga mat, near the top edge.

• Sit on the floor with your legs extended in front of you.

• Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.

• Slide the folded blanket under your sit bones. This elevates your pelvis slightly and helps in maintaining the natural curve of your lower back.

• Adjust the blanket as needed to ensure it supports your pelvis evenly.

• Sit up tall with your spine lengthened. Engage your core muscles gently to support your lower back.

• Allow your knees to drop towards the floor, creating a diamond shape with your legs.

• Keep your feet close to your body, but not so close that you feel strain in your knees or hips.

• Place your hands on your feet or ankles.

• Use your hands to gently press down on your thighs, encouraging them to open further. Avoid using excessive force; the pressure should be gentle and controlled.

• Take slow, deep breaths in this position, allowing your breath to guide you deeper into the stretch.

• Hold the pose for 30 – 60 seconds or longer if it feels comfortable and beneficial for you.

• Gently release the pose and sit in a Sukhasana (crossed leg position).

• Ensure that your pelvis is in a neutral position, neither tilted too far forward nor backward.

• Avoid forcing the knee downwards if you feel discomfort or strain.

• Rounding the back

• Avoid in case of suffering from arthritis

• Avoid in Tenderness, misalignment, swelling or pain in the hips