In Sanskrit the term “baddha” means “bound” and “kona” means “angle”. This pose is also known as cobbler’s pose as the position resembles the sitting position of an Indian cobbler.
- Sit with your legs stretched in front of you.
- Bend your knees and pull your heels towards your perineum. Spread your knees to the sides and close to the floor.
- As your thighs move towards the floor, your inner feet might separate a little.
- Beginners can sit with your back leaning against a wall.
- Inhale and press the hips down. Reach the crown of the head up towards the ceiling. Keep your chest open and torso down.
- Exhale and gently pull your torso forward. Relaxing your head and neck, bring your forehead towards the toes.
- You can perform this asana as a restorative pose by lying back onto a bolster placed lengthwise under your torso. Place a folded blanket under your head such that your forehead is at a higher level than your chin.
- Lift your knees away from the floor and extend your legs to come out of the pose.
This pose opens up the hip joints and the thigh muscles. It stretches the inner thighs, groins and knees. It soothes the mind; relieves anxiety, depression and fatigue. It is beneficial for women suffering from menstrual discomforts. It also helps to ease childbirth. This asana should be avoided by women right after pregnancy.
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