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Bound Angle

Etymology: The name "Baddha Konasana" comes from Sanskrit, where "Baddha" means bound, "Kona" means angle, and "Asana" means pose or posture. Hence, Baddha Konasana translates to Bound Angle Pose.

Benefits:

  1. Stretches the inner thighs, groins, and knees.
  2. Stimulates the abdominal organs, bladder, and kidneys.
  3. Improves circulation and blood flow to the pelvis.
  4. Helps in relieving mild depression, anxiety, and fatigue.
  5. Can be therapeutic for menstrual discomfort and menopause symptoms.

Contraindications:

  1. Recent or chronic hip or knee injury.
  2. Groin or inner thigh injury.
  3. Sacroiliac joint issues.
  4. Pregnancy (especially late-term) without modification or supervision.

Alignment Tips:

  1. Sit tall with a straight spine.
  2. Keep the knees dropping towards the floor without forcing them.
  3. Lengthen the spine upwards before folding forwards.
  4. Engage the pelvic floor muscles gently to support the posture.

Therapeutics:

  1. Helps alleviate menstrual discomfort.
  2. Can relieve symptoms of sciatica.
  3. Beneficial for individuals with mild anxiety or depression.
  4. Aids in relieving symptoms of menopause.

How to do it:

  1. Sit on the floor with your legs extended straight in front of you.
  2. Bend your knees and bring the soles of your feet together.
  3. Let your knees drop towards the floor, opening your hips.
  4. Hold onto your feet or ankles with your hands.
  5. Lengthen your spine and hinge forward from your hips.
  6. Hold the pose for 30 seconds to 1 minute while breathing deeply.
  7. To release, slowly come back up to a seated position.

Modifications:

  1. Place a yoga block or cushion under your buttocks for support.
  2. Use a strap around your feet if you can't reach them comfortably.
  3. Sit on a folded blanket to elevate your hips if needed.

Props:

  1. Yoga block
  2. Yoga strap
  3. Cushion or blanket for support

Misalignments:

  1. Rounding of the spine.
  2. Straining the knees by forcing them towards the floor.
  3. Shoulders hunching up towards the ears.
  4. Holding tension in the jaw or face.

Assisting:

  1. Gentle pressure on the knees to encourage opening of the hips.
  2. Light support under the spine to maintain length and alignment.
  3. Verbal cues to encourage relaxation and deep breathing.

Prep Poses:

  1. Cobbler's Pose (Upavistha Konasana)
  2. Butterfly Pose (Titliasana)
  3. Seated Forward Bend (Paschimottanasana)

Follow Up Poses:

  1. Seated Forward Bend (Paschimottanasana)
  2. Reclining Bound Angle Pose (Supta Baddha Konasana)
  3. Child's Pose (Balasana)
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