How to Do Badha Konasana Series in Ashtanga Yoga

In Yoga, Baddha means bound. Kona means angle and Asana is pose. So, Baddha Konasana is the bound angle pose. There is actually three poses that makes up the series. This article will tell you how to each of the three.Each position in this series can be done one after another or can be combined with other transitional poses. They are great to stimulate abdominal organs and heart. They have been proven to relieve mild depression and fatigue, and soothes menstrual discomfort.

Difficulty: Easy

Instructions

Badha Konsana A

1. Sit on the floor, or yoga mat, and bring your feet together and close to your body with the soles touching. If you need to, you can bring your body closer to your feet by lifting it up and moving it. Don't force it; make sure that you are comfortable. So, pull the feet back as far as you most comfortably can.

2. Grip your feet with the thumbs between the soles. Allow your thumbs to press against the balls of your feet.

3. With the ankles touching, open the feet so that the entire sole is visible. You will notice that the hips will open and the knees will drop.

Badha Konasana B

4. Complete steps 1 to 3 from Section 1. If you are going right from the A position to the B one, then it is fairly easy. Just continue on through the next 2 steps.

5. Inhale and lenghten the spine as you lift the chest up.

6. 
   Badha Konasana Beginning Position

   Push the sternum forward while exhaling. At the same time, bring your upper body over until your forehead touches the floor in front of you.

Badha Konasana C

7. Complete steps 1 to 3 from Section 1. If you are starting in the Badha Konasana A position, then just follow the next two steps to quickly, and easily, move into the C position. If you are transitioning from the B position, then just go right into C by following the last step listed here.

8. Inhale and round the spine. The lower back should be pulled back.

9. 
   Badha Konasana C

   Exhale while bringing the forehead to the soles of the feet.

Tips & Warnings

• You can stay in these poses anywhere from 1 to 5 minutes.
• Beginners may find it difficult to lower the knees all the way to the floor. You can always sit on a high-supported surface.

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