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8. Baddha Konasana
Bound Angle Pose
From sitting position with both the legs outstretched forward, hands by the sides, palms resting on the ground, fingers together pointing forward, the legs are hinged at the knees so the soles of the feet meet. The legs are grasped at the ankles and folded more until the heels reach the perineum. The knees remain on the ground, the body erect and the gaze in front. The asana is held before coming back to the starting position. The thighs are stretched with care.
1. Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
2. Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. 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.
3. Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after eating as long as the head is not rested on the floor. The asana is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.
It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles. For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function properly.
Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood pressure, infertility and asthma.
This asana should be avoided in case of Groin or knee injury.
Be careful while bending if you suffer from High blood pressure or any cardiac problems.
Be slow and careful while doing the asana as in almost all the yoga asanas, as being quick is not what is called for in any yogic Asanas.
Baddha Konasana should be avoided by ladies if menstruating or should be performed under guidance of a yoga expert during those days.
Start in Staff Pose (Dandasana). If you find it is difficult to sit up straight in Staff Pose, elevate your hips slightly by placing a soft foam block or blanket under your sit bones.
On an exhalation, bend your knees and bring the soles of your feet together to touch. Bring your heels as close to your pelvis as you can without feeling pressure or pain in your knees.
Push the outer edges of your feet firmly into the floor and wrap your hands around your feet or ankles.

Vrischikasana I
Urdhwamukha Tittibhasana
Pincha Mayurasana
Setu Banda Sarvangasana
Ardhakati Chakrasana
Padangusta Dhanurasana
Laghu Vajrasana
Suptha Veerasana
Mayurasana I
Dhandayaman Ekapada Sikandasana
Ekapada Shayanadanda Ekahastha Mayurasana

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