Baddha Konasana

Baddha Konasana refers to that yogic posture where the practitioner's body will be locked up in a typical angle. The Sanskrit term 'Baddha' means 'locked up' while 'Kona' points to an 'angle'.

METHODOLOGY

You will proceed to the Baddha Konasana posture from Bhadrasana.

As you clasp your toes and the foreparts of the feet with your fingerlock, sit erect.

Your back and head will have to remain straight.

The feet are firmly placed on their outer edges on the floor.

Look straight ahead.

Gradually bend forwards even as you place the elbows on your thighs.

Gently press down the elbows.

Deeply inhale within 10 seconds and exhale within 15 seconds.

This asana has to be completed as you exhale.

While exhaling draw in your abdomen.

Gently bend forward the trunk and pelvis from the posterior bones.

There shouldn't be any jerks. The movements must be flowing into one another.

Simultaneously lower your elbows beyond our shin.

Bend forward to the optimum level.

Gently place your forehead on the ground.

The head will be placed just in front of your feet.

But do not rise from your seat while doing this posture.

Firmly place your elbows and forearms on the ground.

The elbows must be in one line.

Remain in this position for about five seconds; gradually increase the time to 10 seconds.

Actually you should stay put in this position as long as you can hold out your breath.

Slowly inhale even as you release the feet.

Straighten your arms;

Stretch out your legs raise your head and trunk together;

Now return to the starting position.

Again assume the sitting erect position.

Relax till you resume your breathing rhythm.

Do this strenuous exercise just twice.

ADVANTAGES

Excess thigh flab gets reduced.

The pelvis and abdomen muscles get toned up.

There is a proper distribution of the weight of the flexed knees.

The adductor muscles along the inner thighs gets toned up.

Tension is released from the spinal coccygeal and sacral regions.

Stiff joints of the ankle, hips and knees are provided elasticity.

The urogenital muscles and ligaments obtain supply of fresh oxygenated blood.