WHO CAN PERFORM THE ASANA?
Pregnant women must not practice this asana after their fifth month of pregnancy.
Baddha Konasana is especially recommended for people with inflexible joints and ligaments, with perseverance the flow of energy will improve the flexibility of these areas.
The practice of Baddha Konasana will also allow us to do Padmasana with a lot less effort and pain.
HOW TO PERFORM THE ASANA
The asana has two stages of immobility: in the first stage the spine is kept perpendicular to the floor, in the second stage, the spine is kept bent forward.
Sit on the floor, legs stretched in front of you, bend the knees, bringing the heels closer to the trunk, and press the soles of the feet together.
Intertwine your fingers, place them underneath your soles, pulling your heels as much as possible to the perineal area and push the knees downwards towards the floor.
FINAL POSE WITH THE SPINE STRAIGHT
Contract the back muscles as much as possible, which will compress the kidneys. Bring the shoulders towards the back until the spine is straight.
Because the hands grip the feet firmly, the contraction of the back muscles acts on the legs and perineum. It also creates a compression of the spine, especially in the lumbar area.
Breathe deeply, mainly at the level of the thorax and clavicle and keep the abdominal muscles contracted.
Stay in this position for at least 2-3 minutes. Then proceed to Baddha Konasana with a bend towards the front.
FINAL POSE WITH A BEND TOWARDS THE FRONT
From the pose with the spine straight, relax the spine muscles and breathe deeply for several seconds. Maintain the position of the legs and keep the soles of the feet pressed together.
Exhale slowly, bend forwards, place the forehead on the floor and keep the heels as close to the perineum as possible.
In the beginning, touching the floor with the forehead will seem an impossible task. However, with perseverant practice, you will gradually progress.
When the forehead reaches the lowest level possible, stay still, breathe deeply and focus on the spine, which needs to be as relaxed and as stretched as possible.
The breath is balanced, the inhalation and the exhalation take about the same time. Come out of this pose slowly and return to the starting position.
Focus firmly at the base of the spine. Perceive the flow of energy through legs, the lumbar area and the area of the perineum.
The beneficialial effects are achieved by the correct execution of this asana, aiming to touch the floor with the forehead at all costs is not as important as performing the asana with the correct body position. There spine and the pelvis are the two areas that receive the greatest benefit.
During the static phase the spine muscles are contracted and compressed mostly in the lower spine, as if you were lifting a heavy weight.
The spine and especially the inter-vertebral disks need to be compressed from time to time to keep their elasticity, Baddha Konasana is one of the few yoga poses that has this effect.
This compression also acts on the nervous roots that start from the spine. The entire muscular system of the spine is fortified by the practice of Baddha Konasana.
THE PERINEUM AND THE PELVIC ORGANS
During the first stage the muscles of the perineum are contracted increasing the blood flow in this area.
Women who practice this pose receive benefits to the perineum muscles, vagina, uterus, ovaries and the urinary apparatus including the kidneys. The problems arising from a disturbed menstruation are usually eliminated.
The pelvic plexus and the nervous centres of the spine that coordinate the genitals and excretion are toned.
Men who practice this asana will have healthier genitals. The prostrate is no longer congested, and the virility increases significantly.
The pain and heavy sensations of the testicles are eliminated. The testicles, whose hormonal activity is very important, are toned, and the hormones they secrete rejuvenate and revitalize the organism.
The great yogi Iyengar indicated the fact that the Hindu shoemakers who work almost all the time in this position seldom have problems with the genitals.
In the final pose, all the organs from the abdominal area are intensely energized.
THE HIP AND THE KNEES JOINTS
The mobility of the hip joint is extremely important. After the age of 40, many adults begin to lack mobility in these joints, they begin to have indications of arthritis, and slowly the overall mobility of the body deteriorates.
The people who allow this to occur are preparing themselves for a future of suffering and premature aging. The mobility of the knees is also very important, as is that of the ankles. Baddha Konasana acts beneficialially on all these joints.
The overall bodily attitude is much improved by the practice of Baddha Konasana.