The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.
Sequence:
- Sit in Bhadrasana.
- Relax your whole body.
- Clasp the fore part of both your feet with your hands.
- Sit erect and look in front.
- Gradually bend forward and place the elbows on your thighs, pressing them gently.
- 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.
- Gently place your forehead on the ground in front of your feet.
- Slide the elbows below the shin and place them on the ground too. Your forearms should also be on the ground.
- Remain seated while you are assuming the final posture.
- The two elbows should be in a straight line.
- Remain still in the final position for 5 seconds. You should hold this position as long as you can hold your breath.
- Inhale slowly and as you inhale release your feet, straighten your arms and stretch out your legs.
- Raise your head and trunk together and return to the starting position.
- Sit erect and relax to resume normal breathing.
- 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.
