There are many asanas in yoga that have a therapeutic advantage. One of the asanas that is a boon to the mankind especially women is the baddhakonasana. Baddha means restrained and kona means angle in Sanskrit. In this posture we sit on floor with the heels joined near the perineum and the knees are open as wide as possible. This asana is also called the Indian cobbler sit.
Let’s learn how this asana is done with the steps mentioned below.
You have to start with dandasana, where you sit on your mat and stretch your legs in front. Second step is to bend the knees and join the soles and heels. Now you have to bring the feet as close to the perineum region. The outer side of both the feet should rest on the floor and back of the heel should be moved as close to the perineum as possible.
It is possible to experience a sharp stretch on the inner thighs while doing this; at this time keep your breath deep and try to push a little more. But always remember one should not try to fight too much with the pain if his/her breath is not getting normal even after deep breathing. Now by keeping the breath deep, open your thighs a little more. Grip your toes with your hands. Keep a constant gaze with deep breathing and feel the balance and willpower getting restored in the body. Hold this asana for as long as possible.
If you are a beginner you can stay in the position mentioned above, else try to go for the advance baddhakonasana with the steps below.
After doing the traditional baddhakonasana as mentioned above, place the elbows on the thigh and push them down further. Holding the toes tight, exhale completely, squeeze the abdomen in and with a straight back go down forward. You can try touching the nose, forehead or chin according to your flexibility.
Hold the asana for half a minute or even one minute by breathing deep and constantly giving positive suggestions to fight the discomfort happening in the thighs. The discomfort happens due to lack of stretching and toning of the thighs. To come back from the pose, first look forward, and then inhaling slowly sit straight up. One can go in pavanmuktasana after completing the baddhakonasana to relax the back.
Benefits of Baddha Konasana
Though the asana looks easy by the picture, unlike other asanas, it has multiple befits to the body. Due to this asana the pelvis, abdomen ad back get ample amount of supply of blood. This activates the area that is prone to various diseases due to lack of movement and exercise.
1. Baddhakonasana thus has a great benefit to the people suffering from any sort of urinary disorder. It keeps the prostate, kidneys and urinary bladder healthy by supplying them with ample amount of blood and toning the region by removal of toxins.
2. It relieves sciatica pain and even prevents hernia.
3. Men suffering from heaviness and pain in their testicles should do this asana to ease the pain.
4. This pose is a boon for women! When the baddhakonasana is done with sarvangasana, it helps in regulating the period cycle and helps the ovaries to function normally. During pregnancy this asana is recommended to the ladies to reduce pain during delivery of the baby. It also reduces the chances of forming the varicose vein in pregnancy.
5. This asana is also good for people who want to sit long in meditation and prananyama sessions. One should make sure that he/she keeps the back erect while sitting in this asana for a longer duration.
6. Baddhakonasana can easily be done even after having meals. Sitting after eating in this pose aids digestion.
YOGI TIP: Baddhakonasana is one of the best hip openers you can practice daily. Try this while watching TV or even reading a book! One can also take a break in office to sit in this asana for just 5 minutes to relieve the tensions from the back and legs.
