The Sanskrit word baddha means a bond, chain, caught or restrained. The word pada means foot, and kona means corner or angle therefore this is the restrained-foot-angle posture. The baddha-konasana is one of the few postures that can be practiced comfortably soon after eating. Baddha Konasana destroys disease and gets rid of fatigue.

Position of Readiness:

Sit on the floor. Stretch out both the legs in front., Keep your spine straight up and firm. Look in front. Keep the hands down on the floor. Breathe normally.

Steps:

Exhale and bend the knees drawing the feet toward the pelvis. Bring your heels as close to your pelvis as you comfortably can.

Place the soles of the feet together; grasp the hands over the feet

Lock the fingers by pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.

Keeping the back straight, lower the knees to the floor. Use the elbows to press down on the thighs so that it will bring the calves and knees to the floor.

Hold the posture breathing gently through the nostrils from 30 sec. to 5 minutes depending on comfort. Repeat two or three times.

Then inhale, lift your knees away from the floor, and extend the legs back to their original position.

Benefits:

 Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

 Stimulates the heart and improves general circulation.

 Stretches the inner thighs, groins, and knees.

 Helps relieve mild depression, anxiety, and fatigue.

 Relieves menstrual discomfort and sciatica also helps relieve the symptoms of menopause.

 Therapeutic for flat feet, high blood pressure, infertility, and asthma.

 Consistent practice of Baddha Konasana until late into pregnancy helps ease childbirth.

 Note:

Person having groin or knee injury better perform this pose with blanket support under the outer thighs.