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Yoga - Konasana

What is Baddha Konasana?

Commonly known as The Butterfly asana or the cobbler’s pose it is an excellent asana for hips, thighs and reproductive system as well. In Sanskrit baddha means bound and kona means angle thus the literal meaning of Baddha Konasana is bound angle pose. This pose is considered highly beneficial for pregnant women.  Both Men and women benefit from the hip opening qualities of this pose. This is so easy to practice that children can also do it with fun.


How to do Baddha Konasana?

To practice this asana sit in dandasana with your spine straight upward.  Stretch your legs in front of you then bent your knees opened out to the sides, the soles of the feet touching each other. Grasp the big toe of each foot with the first and second finger and thumb. 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. 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. You can also sit on a cushion or with support of wall to maintain this posture.


What are the benefits of Baddha Konasana?

This posture is very effective in curing various disorders. It stimulates the abdominal organs as well as the ovaries, prostate gland, bladder and kidneys. It strengthens the heart and improves the blood circulation. This asana stretches the inner thigh, groin and knees thus provides the body a supple and toned look. If asana also improves your mood as it alleviates problems like depression or anxiety. This asana is useful for people with sciatica problem. It also cures body and prevents the attack of many other diseases.


What is the meaning of Supta Baddha Konasana?

Supta Baddha Konasana is a restorative pose that derives its name from Sanskrit Supta means reclining, Baddha means bound and Kona means angle. Therefore Supta Baddha Konasana literally means Reclining Bound Angle Pose. This relaxing pose allows the body to unwind and receive the healing effects of yoga thus bring the body back to a relaxed and natural state.

What is the technique of Supta Baddha Konasana?

This is a version of Baddha Konasana so start with Baddha Konasana posture. Then exhale and lean backwards bringing support of your elbows to the floor. Rest your back to the floor. Inhale and slide the arms up over your head and rest them on the floor extended above your head. Place the palms together, crossing the thumbs. Breathe and hold for 4-8 breaths.

You can stay in this position for 5 to 15 minutes according to your comfort level. You can also use bolsters or blankets to elevate the knees and arms. The arms can also be placed alongside the body or the palms can lightly rest on the thighs. If you find it difficult to lie in Baddah Konasana position you can also start by lying on your back then bend your knees and practiced this pose. To come back to original position roll over to your side and sit up using your hands to support you.
What is Upavista Konasana?
This asana is known as the Straddle pose. This is a type of Konasana an angle pose which has derived its name from Sanskrit language upavista means seated and kona means angle thus it is a seated angle pose. Upavistha Konasana is considered a good preparatory pose for most of the seated forward bends and twists, as well as the wide-leg standing poses.
What is the Technique of performing Upavista Konasana?

Start with Baddha Konasana or dandasana pose. Keep your spine straight upward and then straighten and widen your legs as much as you can. Keep your thigh muscles engaged and the feet flex your feet to encourage the extension of the back of your legs. Now place your hands on the ground in front of you and inhale, extending your spine upward. On an exhalation,lean forward

from the hips, keeping your spine extended, head and neck in line with the spine. Walk your hands forward on the ground as far as you are able while maintaining a straight spine. Keep your weight evenly distributed on both sides of the body. Recover, starting on an inhalation, and reverse the path taken into the position. There are many variations of hand and arm positions in this asana. You can extend your arms sideward to reach your toes.  You can grab the whole foot or the arms can be interlocked behind the back. You can get creative but always practice these poses under the observation of trainer

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