Everybody and their mother (and their father) needs to stretch. There is a HUGE misconception that you need to be “flexible” to do yoga. That couldn’t be further from the truth. It’s more about working the body to become flexible and more comfortable over time. If you are new to this idea, this pose, Baddha Konasana, is the perfect pose to start with. And those of you who know this pose, know that doing this everyday can help your hips, lower back, groin and inner thighs. Doing this pose once or twice a day will be a phenomenal addition to your life. It’s not too complicated and takes very little time, resulting in gigantic benefits.
How to do Baddha Konasana AKA Bound Angle Pose :
Have a seat on a mat or blanket on the floor. Be sure you are comfortable.
Bend your knees and bring the soles of your feet to touch.
Interlace your fingers and wrap them around your toes. If that is not an option for whatever reason, you can also wrap your hands around your ankles.
Sit up super tall, take a BIG breath in through your nose, lengthen your spine…grow tall.
On your exhale (again through your nose), begin to fold forward.
Take 5-15 breaths like this.
Inhale, lengthen…exhale, deepen. Repeat.
If you are unable to fold a lot, THAT IS OK! It’s not about how deep you fold, it’s about doing the pose safely and getting further in it over time as the body adjusts to it.
* Try and keep your spine straight with a bit of rounding of the back if need be and your knees pushing towards the floor.
* TIP: Open your feet into your hands to look as if you were reading a book.
Avoid major rounding of your spine and hunching your shoulders, like this:
I like to close my eyes, relax my facial features, breathe and fold. It just feels so frigging good! Give this a go and see how it feels. It takes time to reap the benefits of this amazing posture, so be patient.
If you have hip or knee issues and need some support and/or modifications, one thing you can do is sit on a bolster and lean forward from there. It has totally helped me with knee aches I have currently been experiencing. Knee pains…wtf.
If you experience more pain in your hips, I would try placing a block under each thigh/knee to help keep the legs supported.
We sometimes let our ego and mind get in the way…if you have an injury, nurse it and take care of it. MODIFY your yoga.
Like I mentioned, I got me a little knee issue and sometimes it really aggravates me. However, recently I sorted out how to deal with it, try to understand it and be patient with it. It has helped me learn and grow in my practice. Let me know if you have any questions about this forward fold in the comment section. Give this pose a go and breathe!
How frigging awesome are those yoga pants. I love Alo Pants.
The tank is Onzie.
BOTH pieces are available at the Lincoln Park’s (Chicago) Core Power.
Namaste TSPeeps. xoxo