also knowns as Butterfly Pose. Baddha means caught, restrained. Kona means an angle. In this pose, sit on the floor, bring the heels close to the perineum, grip the feet and widen the thighs until the knee joints touch the floor on either side, like the way Indian cobblers sit. Baddha Konasana provided to you by YogaIQ.
1. Sit on the floor with the legs extended erect in front. (Step 1)
2. curve the knee joints and bring the feet nearer to the torso.
3. pull the soles and heels of the feet together and catching the feet nearer the toes, bring the heels near the perineum. The outer sides of both feet should rest on the floor, and the back of the heels should touch the perineum.
4. Widen the thighs and lower the knees until they touch the floor.
5. Intertwine the fingers of the hands, grasp the feet firmly, extend the spine straight and look straight ahead or at the tip of the nose. (Step 2) Keep the pose as long as you can.
6. Put the elbow joints on the thighs and push them down. Breath out, bend forward, rest the head, then the nose and lastly the chin on the floor.( Step 3) Hold this position from half a minute to a minute with normal breathing.
7. Inhale, raise the trunk from the floor and come back to step 5. (Step 1)
8. Then release the feet, straighten the legs and relax.
The pelvis, the abdomen and the back get a plentiful supply of blood and are stimulated through Baddha Konasana. Baddha Konasana keeps the kidneys, the prostate and the urinary bladder healthy. It is found that
pregnant women who sit daily in this pose for a few minutes will have
much less pain during delivery and will be free from varicose veins. Baddha Konasana relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles. Baddha Konasana is Yoga For Pregnancy and Hernia.