Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
Step 2:
Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin.
Step 3:
Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
Step 4:
Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.
Step 5:
Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.
Beginner's Tip:
It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, be sure to sit on a high support, even as high as a foot off the floor.
Modifications and props:
To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.
Deepen the pose:
Imagine you have two partners, each pressing inward (toward the pelvis) on a knee. From the middle of your sacrum, push out along the outer thighs against this imaginary resistance. Then push the heels firmly together from the knees.
Partnering:
A partner can help you learn to ground the opposite-side buttock. If you are twisting to the right, have your partner stand to your left side and place his/her left foot on the very top of your left thigh, with the inner edge of the foot in the groin. Apply gentle pressure at first, then increase the pressure as seems appropriate. Exhale into your twist but keep the top left thigh releasing away from your partner's foot.
Info
One of seven legendary seers, credited with composing the hymns collected in the Vedas.
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
Soothes menstrual discomfort and sciatica.
Helps relieve the symptoms of menopause
.
Therapeutic for flat feet, high blood pressure, infertility, and asthma.
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.
Therapeutic Applications:
Sciatica
.
Contraindications and Cautions:
Groin or knee injury: Only perform this pose with blanket support under the outer thighs.
