How to do Baddha Konasana
- Sit with the legs stretched out.
- Bend the knees and bring the soles of the feet together.
- Draw the heels toward the body as far as is comfortable.
- Hold the feet or ankles and sit tall.
- Let the knees relax down and hold for 5 to 10 breaths.
Coming out of the pose
- Bring the knees up with the hands and stretch the legs out.
Alignment cues
- Lengthen the spine before folding forward at all.
- Let gravity lower the knees; do not push them.
- Press the outer edges of the feet together.
Beginner version and props
- Sit on a folded blanket.
- Place blocks or cushions under the knees.
Benefits
- Opens the hips, groin and inner thighs.
- A good preparation for seated meditation poses.
Who should take care
- With groin or knee injuries, support the knees.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Bouncing the knees forcefully.
- Rounding the back.
In a sequence
After it: Padmasana (Lotus Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.