Baddha konasana

• Bend your knees and bring the soles of your feet together as you let your knees fall out to either side. • Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees. • Press the outer edges of your feet together strongly. The feet may begin to open like a book. You can encourage this with your hands or holdonto your big toes in a • Sit up tall with a long spine while keeping your shoulder blades on your back and your shoulders moving away from your ears. Common Mistakes Don't push your knees down with your hands or try to force them down. If your knees won't go to the floor, simply leave them in the lowest natural position. Try to release the heads of the thigh bones. With practice, it is likely that you will develop the flexibility that allows them to go to the floor unassisted.

uttānāsana = uttāna (stretched out) + āsana (pose) All Bound Angle Forward Bend, Baddha Konasana Uttanasana, Level Beginner Position Type Sanskrit Pronunciation Play Audio (Sorry, your browser does not support playing audio files.) Chakras Solar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra) Doshas (Ayurveda) Pit ta , Kapha Elements Fire , Water , Earth Meridians Tags Are you a yoga teacher? List of • • • • • • • • • • • • My Sequences Are you a yoga teacher? Try • • • • • • • • • • • • The English translation of the Sanskrit term 'Bhadra' is ‘throne’. Bhadrasana means "the posture of the throne". In other texts, you may find this yoga pose under the name Baddha Konasana (Bound Angle Pose). Baddha means 'bound', 'caught', 'held', and Konasana means ‘angle’. Baddha Konasana is one of the prominent yoga poses mentioned in the Hatha Yoga Pradipika. ‘Uttana’, means ‘extended’ or ‘complete stretch’. And hence, Baddha Konasana Uttanasana means, a complete forward stretch with the feet and the knees bound or caught. 1. Feet: outer edges on floor, active arch Heels: in towards perineum Toes: big toes pressed together 2. Sit bones: grounded equally Hips: external rotation Knees: engaged, out towards the floor 3. Chest: broad and pressed on feet (or floor) Chin: long Shoulders: engaged, rolled back and away from ears 4. Spine: lifted from base, lengthened forward Back: engaged and broad 5. Muscles: core, gluteus, pelvic floor, hip ...

Baddha Konasana variations with base pose as As students have varying abilities, a given Pose variations can therefore help your students grow and build further confidence in their yoga practice no matter what there starting ability levels are. And this is where your role as a yoga teacher becomes very important. Below we have compiled 57 pose variations of Baddha Konasana at one place to give you ideas to In addition to the above, many yoga teachers include pose variations when giving • ‘A’ Variation : In this pose, the knees close fully, the feet come to touch, and the hands grasp the feet. Bring the heels as close to the hips as possible. Make sure that there is no pressure in pushing the knees to the floor or ground or even have anyone push it down for you, as this will be asking for injury of the knee. The idea here is to bring the feet close to the pelvis but don’t push yourself too hard. The hands work on turning the soles of the feet upwards giving room for activating the hip muscles which will help in bringing the knees to the floor. Holding the feet pull your heart upright making the entire spine and back straight. • ‘B’ Variation : Following from the ‘A’ variation, maintain the body straight. Space the feet about 4-6 inches from the pelvis, allowing the knees to come off the floor. If the feet are too close to the pelvis, the sitting bones will lift off the ground when you take the torso forward. Fold forward as much as the body allows making sure it is not done...

baddha: “bound” kona: “angle” āsana: “posture” Introduction Baddha Konasana (BAH-dah koh-NAH-suh-nuh) opens up the groin area and hip joint. It also helps relieve urinary disorders, sciatica pain, and hernia regulates the menstrual flow, and keeps the kidneys, bladder, and prostate health. This is an excellent pose for pregnant women in preparation for childbirth. The variation with forwarding bend tones the abdominal organs, therefore improving digestion. Some Muscle Focus Bound Angle Pose focuses on several muscles such as • Gluteus • Adductors • Quads (front thigh muscles) • Back muscles • Hip external rotators Ideal For Health Conditions • Promotes Sexual Wellness. • Mobilizes the hip joint. • Stimulates digestive system and lymphatic system. • A very deep hip muscles opening pose. Benefits of Baddha Konasana or Bound Angle Pose or Butterfly Pose 1. Opens up the Adductor Muscles The adductor muscles are the group of muscles on the inside of your thigh. When these muscles are tight, they can pull your pelvis out of alignment and contribute to pain in your lower back and hips. Stretching these muscles in Baddha Konasana can help relieve tension in those areas. 2. Stretches the Hips and Inner Thighs The poses that we do most often tend to tighten up our muscles. This is especially true for the hips and inner thighs. Stretching these muscles in Baddha Konasana can help counteract the effects of spending too much time sitting at a desk or in a car. It will also help prepare...

Yoga is an ancient tradition that works wonders on your mind, body, and soul. Its origin dates back to almost 5000 years ago and has been passed down for generations. Today, yoga is practised by people all across the globe. Yoga comprises different asanas or poses that help you maintain a balanced mind, body, and soul. The Baddha Konasana or the Butterfly Pose is one of the popular yoga asanas. Yoga trainers often include this asana kids yoga sessions too! The Baddha Konasana can be translated to bound angle pose. It is often performed to prepare your body for other meditative poses like the padmasana. In fact, the Baddha Konasana pose can help relieve tension in the inner thigh muscles. This is why it is often recommended to people who feel tired after continuous hours of walking or standing. There are also several Bhadrasana benefits. How to do the Butterfly Pose Yoga? This pose is known as the Baddha Konasana because of the way your feet are tucked close to your groin with tightly clasped hands, resembling a butterfly. The pose is also known as the Bhadrasana or the Cobbler's Pose because it also resembles a cobbler at work. Let's take a look at the different Bhadrasana steps: • Sit on the mat with your legs spread out and spine erect. • Then slowly bend your knees while bringing your feet towards your pelvis. Your soles need to be touching each other. • Now hold your feet with both your hands. If you find this difficult, you can place your hands under your feet for add...

Bound Angle Pose baddha = bound kona = angle Notes Much as in paschimottanasana, if the focus is too much on getting the head down, the resulting action is more spinal (flexion) than pelvic (SI and hip joints). For this reason, the intention should not be to get the head to the feet, but to get the navel to the feet. The activity of the obturator internus in this pose also activates the muscles of the pelvicfloor, which can anchor the base of the pose. Depending on how close the feet are to the groin, different external rotators are activated to assist with rotating the legs out, and different adductors are lengthened. The more the knees are extended, the more the gracilis is lengthened. Because the adductor longus and brevis work to flex and externally rotate the leg, the abduction in the pose lengthens these two muscles of the adductor group. Thus, it’s quite valuable to work with the feet at different distances from the pelvis. Closer isn’t always better. Baddha Konasana can be challenging for the knees. The supination of the feet (soles toward the ceiling) causes a rotation of the tibia that, combined with flexion, destabilizes the ligamentous support for the knees. If the hips are not very mobile and the legs are pushed into this pose, the lower leg torque can travel into the knee joints. One way to protect them is to evert the feet (press the outer edges into the floor). This activates the peroneal muscles, which, via fascial connections, can stabilize the lateral li...

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Whether you want to rest, or you want to gather your energy for the next thing on your list, this pose is a helpful one to take. Reclining Bound Angle will energize and refuel you for whatever is coming your way. It gives the body a chance to relax—and also to open up. As you lie on your back with your knees open to the sides and feet together, your chest, abdominal, groins and leg muscles release. Your breath may slow down and your mind may start to feel calmer. Take Supta Baddha Konasana whenever you want to ground and connect. It’s also great for menstrual cramps, PMS and digestive issues. It’s one of the only poses that is recommended after you eat. But it will work anytime, day or night. Even in your bed before you sleep. Cue the relaxation with this incredible asana that’s chock full of benefits. Let your muscles and your mind just melt. Section divider Sanskrit Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle Section divider Reclining Bound Angle Pose basics Benefits • Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys • Stimulates the heart and improves general circulation • Stretches the inner thighs, groins, and knees • Helps relieve the symptoms of stress, mild depression, menstruation and menopause Section divider How to Video loading... • Perform • Wit...

Supta baddha konasana is a reclining, restorative asana that requires flexibility in the hips and the legs, particularly the muscles of the inner thighs and groin. The name is derived from the Sanskrit supta, meaning "reclining," baddha, meaning "bound," kona, meaning "angle," and asana, meaning "pose" or "posture." One may enter this pose from a seated position. The soles of the feet are brought together with the knees bent to the sides. The upper body then leans back into a reclined position and the arms rest comfortably alongside the body. It is known in English as reclining bound angle pose or reclining goddess pose. Traditionally, supta baddha konasana is believed to stimulate svadisthana (spleen or sacral chakra). Therefore, it is associated with creativity and determination. Stimulating this chakra through supta baddha konasana is believed to foster inner acceptance, and promote focus and productivity. The benefits of supta baddha konasana include: • Improved circulation and digestion. • Stimulation of the abdominal organs. • Flexibility in the inner thighs, hips and knees. • Reduction in fatigue, stress, mild depression, PMS and menopause symptoms. Beginners and those with limited flexibility should perform this asana with supports under the knees, and/or elevate the feet with a cushion or folded blanket. Support under the upper back, neck and/or head may also be helpful. Preparatory poses for this asana include baddha konasana (bound angle pose), vrksasana (tree p...

• • Instructions 1. Lying on your back, bend the knees and bring the bottoms of the feet together. Bring the feet to the floor with the heels close to the hips. Let the knees open wide apart. 2. Inhale and slide the arms along the floor up over your head. Place the palms together, crossing the thumbs. 3. Breathe and hold for 4-8 breaths. 4. To release: exhale and gently release the arms and legs. Benefits + Contraindications Benefits: Supine bound angle is a simple posture which gently opens the hips and the shoulders. Contraindications: Recent or chronic injury to the hips or shoulders. Modifications + Variations Modifications: Support the knees, low back and/or arms by placing bolsters or blankets underneath. Variations: A) Rest the arms by your sides, palms facing up. B) Rest the hands on the thighs to encourage the knees to drop towards the floor. Vinyasa Use one or more of the following postures to build a sequence leading up to this pose: Use one or more of the following postures to build a sequence ending after this pose: Sooooo glad to find yogabasics.com. Love the fact that I can start out in bed (makes it easy to commit to and continue) and work my way up to more difficult standing and floor poses. Checking on the nighttime bed poses as well. This is EXACTLY what I need. I’m EXCITED for myself …excited to get my body back in an healthy state …and I am ready to start tonight! Thank you Laura❣️