Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

Sequence:

1. Sit in Bhadrasana.
2. Relax your whole body.
3. Clasp the fore part of both your feet with your hands.
4. Sit erect and look in front.
5. Gradually bend forward and place the elbows on your thighs, pressing them gently.
6. Take a deep breath and then exhale slowly. While exhaling pull in your abdomen and keep bending your trunk forward. The bending of trunk should be smooth without any jerks.
7. Gently place your forehead on the ground in front of your feet.
8. Slide the elbows below the shin and place them on the ground too. Your forearms should also be on the ground.
9. Remain seated while you are assuming the final posture.
10. The two elbows should be in a straight line.
11. Remain still in the final position for 5 seconds. You should hold this position as long as you can hold your breath.
12. Inhale slowly and as you inhale release your feet, straighten your arms and stretch out your legs.
13. Raise your head and trunk together and return to the starting position.
14. Sit erect and relax to resume normal breathing.
15. Repeat the pose. As Baddha Konasana is a very strenuous pose, you must not do more than two rounds of this pose.

Benefits:

• Baddha Konasana helps get rid of thigh flab.
• It also increases flexibility of hips and the spine.
• The abdomen and pelvic area get toned.
• Baddha Konasana can be practiced to relieve back ache and pain of hip-joints.