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Sara Bigatti performing Bound Angle pose A in Candelaria Tenerife

Bound Angle pose A – Baddha Konasana A

Bound Angle pose A – Baddha Konasana A is one of the best grounding postures for me. I think I’m a very grounded person, so I probably don’t need to do a lot of grounding work for my muladhara chakra, but this pose always feels like I’m good to myself.

Baddha Konasana A is a posture that comes easy to me. Maybe I need more poses that are less pleasant. At the same time: I like to do this asana when I’m on three quarters of my practice. I use it as a moment of rest. To feel grounded and to feel if I can carrying on with a hard practice or if I should take it a few steps back. It’s a moment to connect and ground again.

Just breath

I know this posture is hard for a lot of people, because of the forward bend and the opening that is required in the adductors to do so. Breathing helps you get into the pose. Breathing and slow movement. I don’t like to use props with Baddha Konasana A. The weight of your head already helps you to stretch your back. Because the pose is not only a hip opener, but it’s a good back stretch as well. Just breath and be patient and you will see you can slowly go deeper. What helps me in this pose  as well – and in all poses I feel uncomfortable in – is stop thinking of the contraction you feel. Just let go. Surrender. Often it is not our muscles that are tight, but it is us holding our muscles tight, because we feel pain and in a reaction we contract our muscles. Relax and breath.

How to do Bound Angle pose A – Badha Konasana A

  • Start in an easy, sitting position
  • Bend  your legs, pointing your knees outwards and placing the soles of your feet against each other
  • Bring your feet as close to your pelvis as possible
  • Inhale and straighten your spine
  • Exhale and bend forward. You should feel the stretch in your back and on the inside of your thighs
  • Stay in the pose for half a minute. In a yin practice you can stay here for up to 5 minutes

Benefits of Bound Angle pose A – Badha Konasana A

  • Stretches the adductors (inner thighs, groins)
  • Stimulates abdominal organs, ovaries and prostate gland, bladder and kidneys
  • Helps relieve mild depression, anxiety, and fatigue
  • Soothes menstrual discomfort and sciatica

Contraindications of Bound Angle pose A – Badha Konasana A

  • Groin or knee injury

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Light on Yoga - BKS Iyengar 
Key muscles of Yoga – Ray Long 
Ashtanga – David Swenson 
Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

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