The best women's yoga asanas. Asanas before and after this asana

Baddha Konasana translated from Sanskrit means “bound (compressed) angle pose” and means “limited, conditioned, bound, lock”, and kona means “angle”. In India, shoemakers sit in this position: pelvis on the floor, heels near the perineum, hands on the feet. In this case, the hips are moved to the sides until the knees touch the floor.

Benefit

Baddha Konasana is especially useful for people suffering from urinary tract diseases. It heals the bladder and prostate gland in men and stimulates the ovaries in women.

The pose is especially useful for those who suffer from bladder diseases. Blood circulation in the pelvis, abdomen and back is significantly improved, which stimulates the functioning of the relevant organs, including the kidneys, prostate and bladder. It is known that Indian shoemakers almost never suffer from urinary problems - all thanks to the fact that they sit in the Baddha Konasana position all day long. In addition, the asana relieves pain from sciatica and prevents hernia. Regular practice relieves pain and heaviness in the testicles.

Not only men can benefit from Baddha Konasana. Together with Sarvangasana I and its cycle, it normalizes the menstrual cycle in women and promotes the proper functioning of the ovaries. Experience shows that women who sat in Baddha Konasana for several minutes every day during pregnancy did not experience such severe labor pains as everyone else, and also avoided varicose veins veins

This asana increases blood circulation in pelvic area, stimulates the functioning of the abdominal organs, tones the kidneys, alleviates the symptoms of menopause, menstrual pain and pain with lumbosacral radiculitis. Regular practice of Baddha Konasana during pregnancy facilitates the process of childbirth, it stretches the inner thighs and groin.

Asana is useful for flat feet, high blood pressure, asthma and infertility. It improves the functioning of the cardiovascular system and promotes better blood circulation in the body, helps get rid of anxiety and mild depression.

Contraindications

For knee injuries or groin area under external surfaces thighs need to be supported by bolsters.

Execution technique

Sit on a folded blanket in Dandasana pose.

Spread your knees apart and bring your feet together, bend them and use your hands to bring your heels as close to your perineum as you can.

Place your fingertips on the floor behind you, lift your body, move your shoulders back and open chest.

Keep your spine straight and stretched and your chest open. Wrap your hands around your ankles, pressing your heels together firmly. In the final version of the pose, you should hold your toes with your hands and pull your spine up from the base.

Pull your shoulders back and down, but do not arch your lower back.

Hold for 30-60 seconds, release your ankles and return to Dandasana pose.

In Baddha Konasana, as in Padmasana and Virasana, pranayama and meditation are practiced. During meditation, the palms are placed near the chest, but it takes time to learn to keep the spine vertical in this position. The asana can be performed immediately after eating, but you should sit straight and not lean forward.

Tuning

Back extended from the coccyx to the crown.
Stomach and chest are pulled up.
Chin slightly lowered.
Elbows pulled back.
Shoulders spread apart, shoulder blades retracted.
Hips are lying on the floor.
Calf muscles pressed tightly against the inner thigh.

Subtleties of implementation and safety rules

Intensively stretch your back, neck and crown upward.

Pull your feet up with your hands and press your knees closer to the floor. Considering that the stretching of the inguinal ligaments on the right and left sides is uneven, as is the degree of opening of the joints, you straighten the position by stretching the leg whose knee is raised higher.

The stronger the grip of the feet with the hands, the better the body rises.

Possible mistakes

You are trying to force your knees to the floor. Under no circumstances should this be done! Instead, stretch your groin area toward your knees.
You round your back or lower your head.
Don't arch your back. Don't raise your shoulders towards your ears. Don't put pressure on your hips with your hands!

Simplifying the asana

If your hips do not sink to the floor, try performing the asana with a folded blanket under your buttocks.
If you cannot extend your torso up, rest your hands behind you on the floor.

Complicating the asana

With your palms, turn the soles of your feet upward, bringing the inner edges of your feet together.
Try resting your elbows on your hips and slowly bend forward as you exhale. Then touch your forehead, nose and chin to the floor. The chest rests on the feet, the buttocks are pressed tightly to the floor. Hold the pose for 30 - 60 seconds, remembering to monitor your breathing. Then lift your body, release your arms and straighten your legs.

Asanas before and after this asana

After performing Baddhi Konasana, take Dandasana. This compensates for the stretching of the adductor muscles by engaging them when bringing the legs together - just like the compensating complexes of sun and moon salutations in hatha yoga. Don't worry if you can't get your knees down right away. Better watch your progress. Remember that the muscles need to be given 48 hours to recover before going through the entire sequence again.

Anatomy of Yoga by Leslie Kaminoff

Baddha Konasana - Bound Angle Pose

Baddha-Konasana - Bound Angle Pose

baddha- connected; kona- corner

Classification and level of difficulty

Basic pose for stretching the groin area.

Movements of bones and joints

Neutral position of the shoulder blades;

Turn shoulder joints out;

Flexion elbow joints;

Supination of the forearms;

Wrist flexion;

Flexion of finger joints;

the neutral position of the spine with the upper body raised is replaced by a slight flexion when bending forward (the spine should not be flexed too much, as this limits the actions hip joints);

Flexion of the sacroiliac joint;

Flexion of the hip joints with external rotation;

Flexion of the knee joints;

Dorsal flexion of the ankle joints with inward rotation.

Working muscles

It is necessary to balance the forces of the front serratus muscles, rhomboid major and minor muscles to maintain the position of the shoulder blades in relation to the chest. The biceps bends the arm at the elbow and pushes the torso forward as the finger flexors bring the hands together on the foot into a “lock.”

Intertransverse muscles;

Interspinous muscles;

Muscles - rotators of the spine;

Muscles that extend the spine and hold it in a neutral position.

Slight flexion of the spine occurs under the influence of gravity.

Under the influence of gravity, the sacrum tilts forward and the hip joints flex. Obturator externus, quadratus femoris, piriformis muscle, the obturator internus, superior and inferior gemellus muscles externally rotate the hip joint; the posterior group of thigh muscles flexes the knee joint; tibialis anterior rotates inward ankle joint. The sartorius muscle should also be considered active because it flexes and externally rotates the hip joint.

Stretching muscles

It is mainly the adductor magnus muscle that is stretched, since its tasks include extension, internal rotation and adduction of the legs at the hip joints, that is, actions that are directly opposite to those performed when performing baddha-konasana. Also stretch to some extent thin muscle, long and short adductor muscles. The more your knees are bent, the more the gracilis muscle is stretched. Since the adductor longus and brevis muscles are responsible for flexing and externally rotating the hip joints, abducting the legs in this pose helps stretch them.

To a small extent, as a result of external rotation of the hip, the tensor fascia lata can also be stretched, and as the hip joint flexes, certain parts of the gluteus medius and minimus muscles can also be stretched.

The posterior group of thigh muscles is stretched when flexing the hip joints and subsequent extension of the knee joints when exiting the asana.

Barriers and Notes

As with paschimottanasana, if you are too focused on lowering your head, the result will be flexion of the spine rather than of the sacroiliac and hip joints. Therefore, you should try to tilt your stomach, rather than your head, toward your feet.

The activity of the internal obturator muscles in this pose has an activating effect on the muscles pelvic floor. This will create the opportunity to perform mula bandha, which will stabilize the base of the asana.

Depending on how close the feet are to the groin, different muscles come into play to externally rotate the thigh. In the same way, various groups of adductor muscles are stretched.

Thus, it is useful to perform this exercise with different positions of the feet relative to the pelvis. Closer to the groin does not necessarily mean better.

Baddha Konasana can put a lot of stress on the knees. Rotation of the feet upward is accompanied by rotation of the lower leg in combination with flexion knee joint, which destabilizes his ligaments. If the hip joints do not have sufficient mobility, then the rotational impulse is completely transferred to the knees. One way to protect them is to rest the backs of your feet on the floor. This activates the peroneal muscles, which, through the fascia, stabilize the lateral ligaments of the knee joint, limiting its rotation. As a result, the load on the hip joints increases.

Breath

The recommendation to tilt your stomach rather than your head toward your feet helps, among other things, to breathe more freely. If you tilt your head too much towards the floor, the chest and abdominal cavity will be compressed and will not be able to change shape. If the spine is stretched, then breathing, on the contrary, becomes freer.

OPTION ( Supta-baddha-konasana)

Lying Bound Angle Pose

supta- rest, go to bed

In this version of Baddha Konasana, designed for relaxation, the spine remains neutral or stretches slightly to facilitate breathing. This pose is very often used for relaxation, and the use of various aids such as bolsters, blankets, belts and pillows allows you to modify it depending on your needs.

From book Tibetan monks. Golden healing recipes author Natalya Sudina

Goddess Pose (Supta Badha Konasana) Starting position: lying on your back. Press your lower back to the floor, bend your knees and connect your feet with your soles. Try to completely relax your legs, almost sink to the floor. We stretch our arms to the sides. Hold the pose for 20 seconds. We leave:

From the book 365 golden exercises breathing exercises author Natalya Olshevskaya

294. Goddess Pose (Supta Badha Konasana) Starting position: lying on your back. Press your lower back to the floor, bend your knees and connect your feet with your soles. Try to completely relax your legs, almost sink to the floor. We stretch our arms to the sides. Hold the pose for 20 seconds. We leave:

From the book Anatomy of Yoga by Leslie Kaminoff

Parivritta-Baddha-Parshvakonasana - Reverse side angle pose parivrtta - turn in the opposite direction; baddha - to bind; parsva - side, side; kona - angle Classification and level of difficulty Asymmetrical stance with torso rotation high level complexity. Bone movements and

From the book Yoga 7x7. Super course for beginners author Andrey Alekseevich Levshinov

Upavishta-Konasana - Angle pose in a sitting position upavisiha - sitting; kona - angle Classification and level of difficulty Sitting posture in an inclined position of average difficulty level. Movements of bones and joints - Slight flexion of the spine (with simultaneous axial stretching); - flexion with

From the book by Yogasan Vijnyan author Dhirendra Brahmachari

Pose 39 Upavistha konasana (corner sitting pose) ? Sit on the mat with your legs straight out in front of you.? The back is straight, the shoulders are straightened, the palms are resting on the hips, the attention is controlled by the body. Alternately, we spread our legs to the sides - slowly, smoothly spread them as wide as possible,

From the book Yoga for Children. 100 best exercises to improve health author Andrey Alekseevich Levshinov

BADDHA-PADMASANA (bound lotus pose) Place left leg on the right thigh and right leg - on the left leg so that the heels touch each other below the navel. Grab your toes with your hands; right hand should grab the toes of the right foot and vice versa. Sit holding your whole body

From the book The Eastern Path of Self-Rejuvenation. All best techniques and methods author Galina Alekseevna Serikova

KONASANA (Angle Pose) While standing, spread your legs as wide as possible, bend to the side, touching your foot with your left hand, and your right arm extended to the side above your head. Take care that your body does not lean forward or backward. Repeat the procedure on the other side. The asana is shown in the photo

From the book Yoga for slimness, health and beauty author Larisa Alexandrovna Storozhuk

39. Baddha konasana. Butterfly Pose The word baddha means grasped and kona translates to angle. This asana is often called “Shoemaker Pose.” Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you.2. Bend your knees. Move your heels towards

From the author's book

44. Baddha padmasana. Closed Lotus Pose The word "baddha" means "grasped" - in this asana the whole body is grasped by intertwined arms and legs. Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you. Take Padmasana (Lotus Pose).

From the author's book

54. Upavistha konasana. Seated Angle Pose The name of this asana is formed from the words “upavishtha”, which translates as “sitting”, and “kona”, meaning “angle”. Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you.2. Spread your legs as far apart as possible

From the author's book

64. Supta konasana. Reclining Angle Pose The name of the pose is derived from the words “supta”, meaning “to lie down”, and “kona”, which translates as “angle”. This asana is considered one of the variations of Halasana (Plow Pose). Technique for performing the asana 1. Lie on the floor on your back and perform Halasana

From the author's book

94. Samakonasana. Right Angle Pose The name of this asana consists of the words “sama”, which translates as “straight, same, similar”, and “kona” - “angle”. This pose is considered more difficult than Hanumasana. Technique for performing the asana 1. Stand in Tadasana (p. 48). Place your palms on your belt

From the author's book

Baddha Konasana (“closed angle pose”) Starting position: sitting on the floor, legs extended forward. Bend your knees, bring your feet closer to your body; align them with your soles and heels. Grab your toes and pull your feet toward your pelvis so that their outer edges

From the author's book

Baddha Konasana (Seated Bound Angle Pose) Time to perform: 30 seconds to 1-2 minutes Difficulty level: Drishti: in front Physical benefits: Loosens the muscles of the hips, pelvic area and shoulder girdle.Contraindications: knee or groin injury

From the author's book

Upavistha konasana (open angle pose) Time to perform: from 30 seconds to 1-2 minutes Difficulty level: Drishti: on the floor or in front of you Physical benefits: opens the pelvic floor, stretches the muscles of the hips, lower legs, and lower back. Stretches the spine, promotes greater

From the author's book

Parsva Upavistha Konasana (Side Extended Angle Pose) Time to perform: 30 seconds to 1 minute Difficulty level: Drishti: forward and toes Physical benefits: Stretches the thighs, hamstrings and lower back, strengthens the back muscles, increases flexibility

Baddha-Konasana - Bound Angle Pose

baddha- connected; kona- corner

Classification and level of difficulty

Basic pose for stretching the groin area.

Movements of bones and joints

Neutral position of the shoulder blades;

Rotate the shoulder joints outward;

Flexion of the elbow joints;

Supination of the forearms;

Wrist flexion;

Flexion of finger joints;

the neutral position of the spine with the upper body raised is replaced by slight flexion when bending forward (the spine should not be bent too much, as this limits the action of the hip joints);

Flexion of the sacroiliac joint;

Flexion of the hip joints with external rotation;

Flexion of the knee joints;

Dorsal flexion of the ankle joints with inward rotation.

Working muscles

It is necessary to balance the efforts of the serratus anterior, rhomboid major and minor muscles to maintain the position of the shoulder blades in relation to the chest. The biceps bends the arm at the elbow and pushes the torso forward as the finger flexors bring the hands together on the foot into a “lock.”

Intertransverse muscles;

Interspinous muscles;

Muscles - rotators of the spine;

Muscles that extend the spine and hold it in a neutral position.

Slight flexion of the spine occurs under the influence of gravity.

Under the influence of gravity, the sacrum tilts forward and the hip joints flex. The obturator externus, quadratus femoris, piriformis, obturator internus, and gemellus superior and inferior muscles externally rotate the hip joint; the posterior group of thigh muscles flexes the knee joint; The tibialis anterior muscle rotates the ankle joint inward. The sartorius muscle should also be considered active because it flexes and externally rotates the hip joint.

Stretching muscles

It is mainly the adductor magnus muscle that is stretched, since its tasks include extension, internal rotation and adduction of the legs at the hip joints, that is, actions that are directly opposite to those performed when performing baddha-konasana. The gracilis muscle and the adductor longus and brevis muscles are also stretched to some extent. The more your knees are bent, the more the gracilis muscle is stretched. Since the adductor longus and brevis muscles are responsible for flexing and externally rotating the hip joints, abducting the legs in this pose helps stretch them.

The posterior group of thigh muscles is stretched when flexing the hip joints and subsequent extension of the knee joints when exiting the asana.

Barriers and Notes

The activity of the internal obturator muscles in this pose has an activating effect on the pelvic floor muscles. This will create the opportunity to perform mula bandha, which will stabilize the base of the asana.

Depending on how close the feet are to the groin, different muscles come into play to externally rotate the thigh. In the same way, various groups of adductor muscles are stretched.

Thus, it is useful to perform this exercise with different positions of the feet relative to the pelvis. Closer to the groin does not necessarily mean better.

Baddha Konasana can put a lot of stress on the knees. The upward rotation of the feet is accompanied by rotation of the shin in combination with flexion of the knee joint, which destabilizes its ligaments. If the hip joints do not have sufficient mobility, then the rotational impulse is completely transferred to the knees. One way to protect them is to rest the backs of your feet on the floor. This activates the peroneal muscles, which, through the fascia, stabilize the lateral ligaments of the knee joint, limiting its rotation. As a result, the load on the hip joints increases.

Lying position

Lying Bound Angle Pose

Supta baddha konasana

opens the chest, shoulders and hip joints? improves blood circulation in the chest and pelvis? eliminates unpleasant and painful sensations in the chest? expands and relaxes the lungs? stimulates the functions of the lymph nodes in the groin and axillary area? softens and relaxes the stomach? brings relief for congested breasts? restores physical and mental energy

Recommendations. For injuries or chronic pain in the lower back, place only the chest (not the lower back) on the bolster. After breast surgery, practice the blanket variation. A low support will help prevent the chest from opening too much and damaging the stitches. But don't be afraid to try working with a bolster (or extra blanket) over time to see how far you're willing to go, and always use thin blankets under your arms to avoid stretching injured breast tissue. The bolster (high support) provides better opening and relaxation of the abdominal organs, especially in this position.

New mothers can resume yoga practice no earlier than 1-6 weeks after giving birth, and the practice of this asana, shavasana and Ujjayi breathing only after postpartum discharge has ended.

During pregnancy, Bound Angle Pose is recommended to be practiced as long as you feel comfortable lying on the bolster. (At a later stage, you may need to increase the height of your support - use an additional bolster or lean on a chair.)

Accessories: 1 non-slip mat? 1 bolster? 3 or more blankets? 1 belt? 2 sandbags? 1 block

To get into Bound Angle Pose (Figure 31), place a bolster along the center of the mat and one or more blankets on the edge to rest your head on. Prepare and place 2 rolled blankets nearby. Sit in staff pose (Figure 11) with your back to the blankets and bolster. Pull your legs toward you and touch the soles of your feet.

Secure the position of your feet with a belt: make a wide loop out of it, put it over your shoulders on the sacral area (not on the waist or lower back) and pass it along the inner surface of the thighs, over the ankles and under the feet. Pull your feet as close to your crotch as possible and tighten the strap. Allow your hips to open and your knees to drop out to your sides. If you have stiff hips or painful groin tension, place rolled blankets under your knees to relax the muscles in your hips and pelvis.

Push your hands off the floor and lift your chest as high as possible, pulling your body away from your pelvis; simultaneously in a circular motion roll your shoulders back and down and widen your collarbones. Maintaining this position, lean back and, using your elbows and forearms, lie with your back on the bolster. Raise your pelvis, point your tailbone and buttocks toward your feet, and lower your pelvis back to the floor. Align the position of your head so that it does not fall to the side. First, make sure that the blanket only supports your head and neck and does not go under your shoulders. Then gently lift your head with your hands and move it away from your shoulders, lengthening your neck. Don't lift your chin. If the chin is higher than the forehead, it creates tension in the throat and agitates the mind.

To create space between the ribs and lengthen the front of the body, chest and lungs, place your hands behind your head and cup your elbows. After a minute or two, change the girth of your elbows. To expand the chest and breast area laterally, place your hands on either side of your body and move your shoulders back and down (away from your ears) in a circular motion. For arched asanas to have an effect, it is very important to be able to relax, humbly observing your sensations. Let your body rest on the support - any discomfort in your back will pass in a couple of minutes. Soften your eyes; Relax your lower jaw, tongue and throat. Allow your ribs, chest and collarbones to open. Watch your breathing become more and more free and easy. Let go of all thoughts, disconnect from everyday worries and worries and immerse yourself in inner peace and silence. Pass a feeling of satisfaction and gratitude through your body. Lie quietly in a state of complete peace.

To come out of the asana, push yourself off the floor with your hands and sit down. Remove the belt and stretch your legs out in front of you.

Variation with bolster. Place a bolster across the mat and sit with your back to it. Secure your feet with a strap. Lie on your back on a bolster with your shoulders and head resting on a folded blanket (Figure 31A). After you have maximally elongated your spine and arched your chest, allow your body to rest on the support. If your shoulders still don't reach the floor, place an extra blanket under your head. This pose lengthens and stretches the front ribs, breast tissue, diaphragm and abdominal cavity. It has a calming effect and is especially recommended for young and nursing mothers.

Variation with blankets. This variation (Figure 31B) calms and cools the mind and body. Not only does it not injure damaged tissue of the mammary glands or armpits, but it also promotes the healing process. Fold 2 thin blankets (together, not one on top of the other) so that their edges form a “ladder” and place them in the center of the rug. Place another folded blanket on the edge of the mat where your head will be. Sit in baddha konasana with your back to a stack of blankets and gently place your back in the center of the support. Over time, as shoulder mobility is restored and chest tightness decreases, you can increase the height of support on an additional blanket, and then move on to a bolster. On initial stage keep your hands on your stomach, close to your body, and when you are ready, spread them to the sides, palms up, and gradually move them further away from your body. Be sure to place thin blankets under your arms (even if the operation was only on one side of the chest). To fully relax and expand the inner surface of your arms and hands, have an assistant place sandbags (or other weights) on your forearms. Open, relaxed arms allow free movement of lymph in the armpit area. To come out of the asana, pull your knees towards you and remove the belt from your legs. Turn on either side and, leaning on your hands, slowly sit down.