Yoga Asana-Baddha Konasana



Baddha Konasana

(BAH-dah cone-AHS-anna)

Baddha = bound

Kona = angle



  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.
  4. Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.
  5. Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.
Modifications and props

To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.


Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees). If your head doesn’t rest comfortably on the floor, support it on a block or the front edge of a chair seat.


Stimulates the ovaries and prostate gland, bladder and abdominal organs; improves general circulation and stimulates the heart; stretches the inner thighs, groins, and knees; helps relieve mild depression, anxiety, and fatigue; soothes menstrual discomfort and sciatica; helps relieve the symptoms of menopause; therapeutic for high blood pressure infertility and flat feet; consistent practice of the pose until late into pregnancy is said to help childbirth; destroys disease and fatigue.


 Groin or knee injury