Ibiza yoga: How to do Baddha Konasana

Ibiza Yoga: Baddha Konasana

Ibiza yoga instructor Susie Howell of Ibiza Retreats continues her series of ‘how-to’ yoga posture explanations.

POSTURE: Baddha Konasana
MEANING:
Bound angle pose – or cobbler’s pose!
BENEFITS:
The wonderful thing about this pose is that you can SEE results! Your back WILL ease and your knees will get closer to the ground… honestly! It can be challenging however – raise your sitting bones on a blanket or the edge of a cushion if you feel you are compromising your lower back or your hips or groins feel too tight.

  • Stimulates abdominal organs, ovaries and prostate gland, bladder and kidneys
  • Stimulates the heart and improves general circulation
  • Stretches the inner thighs, groins, and knees
  • Fantastic for preparing the body for childbirth and can be done all through pregnancy

HOW TO DO IT:

  • Sit with your legs out in front of you. Exhale, bend your knees and bring your hips towards your pelvis and groin.
  • Allow your knees to drop towards the floor and press the soles of your feet together.
  • Keep edging your heels as close as you can to your groin. Use the first two fingers of your hands to hold your big toes. If this isn’t possible, hold the ankles of even the calves.
  • Try to lengthen your back as you inhale. Grow the spine up and ground the sitting bones down to stabilise the pelvis.
  • As you inhale – keep lengthening the front of the torso too – allow your shoulder blades to be firm and down against the back.
  • Never force your knees down! Instead, focus on the thighbones, and letting these drop, and the knees will follow.
  • Stay here for one to five minutes. Release by inhaling and bringing the legs back to straight.

HELPFUL HINT: An excellent digestif! Spend a few minutes here if you are feeling full or bloated after a little over-indulgence, or a rather large lunch!

Next pose: Dandasana
Previous pose: Sukhasana