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Baddha Kona-asana: The Restrained Angle Posture
The Sanskrit word baddha means a bond, chain, caught
or restrained. The word pada means foot, and kona means
corner or angle therefore this is the restrained-angle
posture.
Steps:
- Sit on the floor with the legs together and extended
straight out in front. Keep the back straight, shoulders
level and head straight. Place the hands, palms down,
flat on top of the thighs then inhale deeply.
- Exhale and bend the knees drawing the feet toward
the torso.
- Place the soles of the feet together, clasp the
hands over the feet interlocking the fingers pulling
the feet closer and placing the heels against the
perineum. The outer edge and small toe of each foot
should touch the floor.
- Lower the knees to the floor and keep the back
straight. Use the elbows to press down on the thighs
if necessary to bring the calves and knees to the
floor. Hold the posture breathing gently through the
nostrils.
- Release the posture and sit with the legs extended
out and hands on the thighs.
- Hold the posture from thirty seconds to two minutes
depending on comfort. Repeat two or three times.
Regular practice of the baddhakona-asana stretches
the knees and stimulates circulation in the legs. It
should be practiced frequently until one is comfortable
sitting in the padma-asana. The main areas of the body
that are stimulated, besides the legs, are the stomach,
pelvis and lower back. It is said to keep the kidneys,
prostate and bladder healthy. The baddha-konasana is
one of the few postures that can be practiced comfortably
soon after eating.
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