Restore Energy with Baddha Konasana ~ Yoga


Sometimes when you’re tired, the best medicine is a restorative, rather than an active, yoga practice. Almost nothing feels as good as relaxing into the floor after a stressful day. If you’re in need of a little renewal, take a break with this restorative version of Baddha Konasana (Bound Angle Pose).

Enter Bound Angle Pose by sitting up tall on your sitting bones and bending your knees. Place your feet against one another and bring your feet as close to your body as your knees allow. Leaning back on your hands, lower yourself to the floor. (You may support your head and torso on a pillow, bolster, or blanket along your spine, to help open your chest, if you like.) If your knees don’t easily release toward the ground or if you feel any strain in your groins, support each of your thighs on a block or folded blanket (phone books or dictionaries also work well). Rest your arms on the floor or place the backs of your hands on your thighs. Relax, breathe, and hold for five minutes if possible. To come out, use your hands to bring thighs together, roll to one side and push yourself away from the floor, allowing your head to follow the torso

Baddha Konasana

(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle

Step by Step

  • Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

  • Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.

  • Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

  • Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.

  • Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.


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