Getting deeper in to Baddha Konasana with the wall (SERIES 3)

Dec 7th, 2015

Have you ever pressed your thighs down with your hands to encourage them further towards the floor?

Perhaps you like being assisted by your teacher – or a friend – when they lean their weight on you to help you deepen into the pose? You will gladly suffer the pain if it helps you bend further forward towards your toes.

Some of us are willing to put our body through torture thinking “no pain, no gain”, yet not everyone is willing to push themselves through the pain barrier.

However pain is not necessary to progress – the problem is not your body or tight hips – it is the technique of how you practice Baddha Konasana.

It feels as if you are forever practicing but getting nowhere

No matter how much time and effort you put in, you see no results.

It leaves you wondering where the problem lies – is it your back, or hips or both?

To perform Baddha Konasana (Cobbler Pose) confidently, what you really need is to change the technique.

IMG_0544Lower the knees

Sit in Baddha Konasana on a folded blanket, with your back to the wall

Touch the soles of your feet together and bring your heels closer to the groin

Bring your knees wide apart and use the palms to help press the thighs closer to the mat

Keep your back erect and breath normally

Benefits: Helps the back stay straight, widens the thighs and opens the hips

IMG_0549Baddhanguliya Baddha Konasana
(Interlock the fingers)

Bend forward and touch the chin to the floor

Interlace the fingers behind your back

Straighten the arms over your head and move the torso forward

Keep your spine long and continue to breath normally

Benefits: Opens the shoulders and encourages the torso to go further towards the floor.

IMG_0559Savasana in Baddha Konasana
(Relaxation next to the wall)

Lie down with your hands to the side, palms facing up

Adjust the body carefully to relax the back on the floor

Keep both legs in Baddha Konasana against the wall

Close your eyes and draw the attention inward

Benefit: Relaxes the body, helping the mind become passive and more receptive


To read the full article please download our Asana Journal App or purchase Issue 155 Nov 2015

Asana Journal

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