Baddha Konasana (Bound Angle)
This asana is also known as the Cobbler pose or the Bound Angle pose. This asana can be performed as follows;
- Sit in Dandasana or the staff pose, with your whole of the body weight on the hip bones.
- Bend your knees out to the sides and bring the soles of the feet together in front of the body.
- Clasp your hands interlinking the fingers around the toes of both the feet; now draw or move your heels towards the crotch.
- With the outside edges of both the feet and the little toe remains on the floor.
- Breathe in stretch the spine from the tailbone to the top of your head.
- Open and expand the front of the body keeping your shoulders relaxed and parallel.
- Breathe out start pushing your knees out to each side rolling the inner calf and the thigh muscles up towards the ceiling.
- Hold this posture for a while keeping the spine straight and stretching the body upwards.
- On every breathe out extend the knees further out to each side with the aim of bringing the outside of the legs and the knees down onto the floor.
- Take the hands to the outside of the knees and keeping the legs bent now bring them together in towards the body.
- Breathe out stretch the legs in front and relax your arms by the sides.
The benefits of this asana are:
- Brings about the stretching of the leg muscles.
- Stimulates the abdominal organs.
- Helps in various urinary related and menstrual problems.
- Provides relief in lower backaches.
Precautionary measures that must be followed while performing this asana are:
- Should not be attempted if you are suffering from any knee problems.
- Never try to push your knees down deliberately with your hands.