Sunday, July 6, 2008

Baddha Konasana

"Baddha" means "locked-up" and "kona" means "angle" in Sanskrit.

1. Assume the Bhadrasana posture, holding with your clasped hands the forepart of your feet which are placed firmly on the floor on their outer edges.
2. Keep the back straight and look straight ahead.
3. Bend forward and place the elbows on the thighs and press them down gently.
4. Inhale deeply and exhale slowly. While exhaling, draw in your abdomen and bend your pelvis and trunk forward from your posterior bones slowly without jerks, at the same time lowering your elbows outside the shin.
5. When you have bent forward as much as you can, place your forehead gently on the floor in front of your feet without raising your seat and rest your forearms and elbows on the floor.
6. Keep the elbows in a line. This is the final position.
7. Maintain this position motionlessly for about five seconds or as long as you can comfortably hold out your breath.
8. Breathe normally if you can increase the duration of the posture.
9. Inhale slowly and while inhaling, release the feet, straighten the arms, stretch out the legs.
10. Raise the trunk and head together and resume the erect sitting position slowly.
11. Take only two turns as this is a strenuous posture.
12. After completing the practice, relax for a few minutes in Savasana


* Baddha Konasana keeps the spine and the hip-joints supple.
* It removes tension in the back and thighs and relieves pain in the hip-joints.
* It tones up the organs in the abdomen and pelvis.
* It reduces excess fat in the thighs.

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