Baddha Konasana
Baddha Konasana differs from many of the other forward bending asanas as both feet are close to the groin, with the knees spread wide, the emphasis is more on opening the hips than stretching the whole back body as in paschimottanasana, or stretching one leg at a time, opening the opposite hip as in Janu Sirsana, Ardha Baddha Padma Paschimottanasana and Triang Mukhaikapada Paschimottanasana.
The binding of the legs directs a flow of oxygenated blood to pelvic and reproductive organs- this action provides numerous reproductive health benefits for women (and men).
During menstruation I have found forward bends can be beneficial physically, to relieve cramps or a tight lower back and mentally- changing the pace of my practice and reminding me not to constantly push myself. Baddha Konasana is said to ease child birth, when practiced throughout pregnancy, and relive symptoms of menopause.
Baddha Konasana, along with the other forward bending asanas are connected to Svadhishthana charka- relating to sexuality, relationships with others and creative expression. Deeply held memories and fears can be held here, so these postures should never be forced- for emotional as well as anatomical reasons. Forward bending postures are cautioned/contraindicated for students suffering from back pain and problems- they are advised to proceed very gently with advice from their yoga teacher, and health practitioner.
The forward bending action opens the back of the Anahata chakra. If anyone held the fear of being attacked from behind or ‘stabbed in the back’ forward bending may not come easily.
Baddha Konasana can be adapted to suit most students, those with disc problems may find it more comfortable to sit upright rather than fold forward. If knees are very high and the back is rounded, sitting on a block can help, as can bolsters or blankets under the outer thighs for support (students with groin and knee injuries should always use this support, and proceed very gently).
Depending on intention the different variations of Baddha Konasana could be sequenced at different stages of a practice, either at the beginning to begin to open the hips, preparing the body for standing poses, most seated twists and forward bends, or at the end, to quieten the mind in preparation for relaxation. For both reasons it is also a useful pose to use in preparation for a seated meditation. There are many variations of this pose, including the reclining Supta Baddha Konasana, or using the help of a partner and straps to deepen the pose.
