Baddha Konasana – The Best Way to Practice Baddha Konasana

Baddha Konasana or Baddha Svanasana is the ancient posture used in conjunction with seated jogging. The term Baddha means mother (goddess) in Sanskrit. It is also called bound angle pose or wheel pose. In Kundalini Sadhna Yoga, Baddha Konasana is one of the three major limbs of the yoga system. Literally translated, it means “wheel chair”.

Baddha Konasana is sometimes called “Mara” meaning mother in Sanskrit. It is used in conjunction with other yoga postures such as paraschimottanasana or chair pose. Baddha Konasana is known as the “stress-absorbing” pose because of its ability to absorb internal and external stress. This can be done by stretching the inner thighs. The knees are relaxed and the torso is straight with the spine in a hunched position.

With the legs straight, the torso moves upward into the butterfly pose. This inhalation and exhalation occur as controlled breaths. As the legs lift the body away from the ground, the breath becomes more deeply saturated with the movements of the diaphragm.

In Baddha Konasana the inhalation and exhalation occur simultaneously. The inhalation comes in the upward continuation of the lower abdomen as it opens into a straight position. The exhalation occurs as the torso lowers itself into the stretched-out position just below the ribcage. This allows the heart and lungs to expand fully into the chest cavity. In this way, both the intake of air and exhalation occur at the same time.

Baddha Konasana enables the practitioner to increase the flexibility of the hips, pelvis, shoulders, feet and hamstrings without increasing overall flexibility. These internal regions have become increasingly limber due to the benefits of the meditative seated poses. The hamstrings are strengthened by stretching out the outer hips. The inner thighs also become more flexible by allowing the spine to lengthen.

Baddha Konasana can be practiced with both arms at your side. You can also alternate hands on both sides bringing your palms to the shoulder blades while keeping your knees straight. The knees should face the floor. Begin your session by stretching out the inner thighs and then gradually lengthen the arms to stretch out the arms.

It is important to remember that Baddha Konasana should be practiced with proper breathing technique. A continuous flow of oxygen is vital to the success of every asana. If you inhale and exhale at the same time while doing Baddha Konasana it is easier for the body to get into the correct position. While performing this pose, your body should be neither too tight nor too loose.

To make Baddha Konasana more accessible to everyone, a modified version of the traditional procedure of konasana is now available. The basic pattern, however, remains the same. The modified Sanskrit bound angle pose is useful for people with limitations due to physical factors or age. It is also ideal for students undergoing yoga poses or those approaching the age of mastering yoga poses due to the increased complexity of the konasana.

With the modified Baddha Konasana, the floor is not used as a support. In place of the floor, a heavy pillow is put on the ground at shoulder width distance. The knees are bent and the hips are lifted using the abdominal muscles, which are positioned on top of the buttocks. This position of the body provides the much needed stretch for the lower abdomen muscles and hamstrings. Since the floor cannot be used as a support, the standing posture is improved by the placement of the hands and legs on the floor.

The basic yoga pose is repeated on the floor, but this time the torso and the arms are elevated using the abdominal muscles. The raised floor also provides a greater stretch for the hamstrings. The challenge comes from keeping the head, neck and spine straight while maintaining the knees slightly bent. This requires strength in the quadriceps, hamstrings, back, stomach and guts and a great deal of concentration.

In Baddha Konasana, the upper torso and the lower part of the torso are lifted up by straightening the spine and keeping the head, neck and spine in the same position. This allows the upper and lower halves of the spine to lengthen. The upper half of the body is supported by the upper torso and the lower half is supported by the pelvis. The legs are lifted up to rest upon the floor with the knees slightly bent. The hips are kept straight and the internal organs are also aligned in the right order.

As the movement progresses, the raised floor is slowly brought down and the knees are again bent. The raised floor now moves upwards and touches the ribcage or the triangle at the upper back. In order to strengthen the lower back, the abdomen and pelvis, the hands and arms are placed on the floor in Baddha Konasana. This helps to bring balance to the lower half of the body.

Types Of Yoga Poses


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