Baddha Konasana | Bound Angle Pose

(BAH-dah cone-AHS-anna) baddha = bound kona = angle CONTRAINDICATIONS Take a look at some points of caution while you do this asana. It is best to avoid this asana if you have a knee injury. Do not practice this asana if you are menstruating. If you suffer from sciatica, sit on a pillow, and practice this asana. THE TECHNICAL HOW-TO STEP 1 Sit erect. Stretch your legs out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides. STEP 2 Bring your heels as close to your pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet. Make sure that the outer edges of your feet must always be pressed to the floor. STEP 3 Once you get comfortable in the position, quickly check to see if your pubis and tailbone are at equal distance from the floor. The pelvis must be in a neutral position, and the perineum must be parallel to the floor. Make sure your torso is lengthened through the top of the sternum, and your shoulder blades are firmly pressed to the back. The sacrum also must be firm. STEP 4 Always remember that your knees should never ever be forced on the ground. You can try to lower the heads of the thigh bones towards the floor. This will automatically bring your knees down. Hold the pose for about one to five minutes. Inhale, and lift your knees and extend your legs. Relax! STEP 5 Do the variations only if you are comfortable with the first 4 steps. Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them either against the inner thighs or calves (but never on the knees) or place your forearms on the floor making sure your arms are under the calves. If your head doesn't rest comfortably on the floor, support it on a block or the front edge of a chair seat. DISCLAIMER As with all the asanas in yoga, it is important to keep your bowels and stomach absolutely clean. Make sure you have your meals at least four to six hours before your workout so that you give your system enough time to digest the food and give out the necessary energy for the workout. The best time to practice yoga is usually in the mornings, but in case you cannot make it, the evenings are a good time too. Please acknowledge that the exercise routines (including yoga) carry an inherent risk of physical injury, particularly if you have a history of health problems or any previous injuries. Please observe caution and proceed with the practice at your own risk. CONNET WITH ME @ Instagram.com/glenvats fb.com/glenvats #MyLifeMyYogaTurkey #MaleAdult #MaleYogaProfessional #MyLifeMyYoga Ministry of AYUSH Ministry of AYUSH, Government of India @IndianEmbassyTR