Restrained Angle Pose (Baddha-konasana)

Sanskrit word “baddha” means a bond, chain, caught or restrained; “pada” means foot, “andkona” means corner or angle therefore asana is also known as the restrained-foot-angle posture.

Benefits of the Restrained Angle Pose (Baddha-konasana):
The baddha-konasana helps in stretching the knees and stimulates circulation in the legs. The body parts that are stimulated besides legs are the stomach, pelvis and lower back. It also helps to keep the kidneys, prostate and bladder healthy.

How to perform the Restrained Angle Pose (Baddha-konasana):
- Sit on the floor with both legs extended straight out together in front. Keep the back and head straight, shoulders leveled. Place the hands, palms down, flat on top of the thighs then breathe-in deeply.
- Breathe-out and bend the knees drawing the feet toward the torso.
- Place the soles of the feet together and clasp the hands over the feet interlocking the fingers pulling feet closer while placing the heels against perineum. The outer edge and small toe of each foot should touch the floor.
- Lower down knees to the floor and keeping your 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 while breathing gently through the nostrils.
- Release the posture and reverse back to position #1.

Durations/Repetitions of the Restrained Angle Pose (Baddha-konasana):
Hold the posture for atleast thirty seconds which can be extended to two minutes depending on comfort. Repeat the asana twice or thrice.

Difficulty Level and Advancement of the Restrained Angle Pose (Baddha-konaasana):
Baddha-konasana is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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