Step 1: Setup
Create pelvic support and neutral spine before depth.
Baddha Konasana (Bound Angle Pose)
ā¤Ŧā¤ĻāĨā¤§ ā¤āĨā¤Ŗā¤žā¤¸ā¤¨ | Hip-Opening Asana practice details from Nirog Yoga
Introduction
Baddha Konasana is a seated hip opener that gently mobilizes groins and inner thighs while calming the mind.
Key Alignment Cues
- Sit on sit-bones and lengthen spine upward.
- Bring soles together with knees opening naturally.
- Hold feet lightly and keep shoulders relaxed.
- Avoid forcing knees downward aggressively.
Benefits
- Improves adductor and groin flexibility.
- Supports pelvic mobility and circulation.
- Can reduce lower-body stiffness from prolonged sitting.
Precautions
- Support knees if inner-thigh strain appears.
- Sit on folded blanket if pelvis tucks backward.
Modifications
- Place blocks or cushions under knees.
- Sit against wall for upright spinal support.
Common Mistakes
- Rounding lower back while pulling feet too close.
- Forcing knees down with excessive pressure.
Practice Rhythm
Recommended hold: 6 to 12 breaths
Breath pattern: Inhale lengthen spine, exhale soften hips and groins.
How to Practice (Step-by-Step)
- Sit with legs extended, then bend knees and join soles.
- Bring heels toward pelvis at a comfortable distance.
- Hold feet and sit tall with broad chest.
- Stay with relaxed breathing and release slowly.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move gradually into opening with consistent breath.
Step 3: Exit and Reset
Extend legs forward and shake knees gently.