Lying position. Bound Angle Pose while lying down. Supta baddha konasana. Benefits and description
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baddha- connected; cop- corner
Classification
Symmetrical pose while sitting and bending over.
Actions of the joints
Muscle work
Notes
Depending on how close the feet are to the groin, different muscles come into play to externally rotate the thigh. In the same way, various groups of adductor muscles are stretched. It is useful to perform this exercise with different positions of the feet relative to the pelvis. Closer to the groin does not necessarily mean better.
Baddha Konasana can put a lot of stress on the knees. The upward rotation of the feet is accompanied by rotation of the shin in combination with flexion of the knee joint, which destabilizes its ligaments. If the hip joints do not have sufficient mobility, then the rotational impulse is completely transferred to the knees. One way to protect them is to press the outer edge of your feet more firmly onto the floor. This activates the peroneal muscles, which, through the fascia, stabilize the lateral ligaments of the knee joints, limiting their rotation. As a result, the load on the hip joints increases.
Breath
The recommendation to tilt your stomach rather than your head toward your feet helps, among other things, to breathe more freely. If you tilt your head too much towards the floor, the chest and abdominal cavity will be compressed and will not be able to change shape. If the spine is stretched, then breathing, on the contrary, becomes freer.
SUPTA-BADDHA-KONASANA - Lying Bound Angle Pose
supta- rest, go to bed; baddha- connected; cop- corner
Notes
In this version of baddha konasana, designed for relaxation, the spine remains neutral or stretches slightly to facilitate breathing. This pose is very often used for relaxation, and the use of various aids such as bolsters, blankets, belts and pillows allows it to be modified depending on individual needs.
Translation from Sanskrit: Baddha - limited, bound, Kona - angle, Asana - position, posture.
History/Significance/Meaning:
B.K.S. Iyengar “Yoga Deepika: Clarification of Yoga”: “In India, shoemakers or tailors sit in this pose: pelvis on the floor, heels near the perineum, hands on the feet. At the same time, the hips are moved to the sides until the knees touch the floor.” Since tailors must be focused to perform their work well, baddhakonasana promotes a high level of concentration and attention. The asana is perfect for meditation. Also called the “pressed nail pose.”
Technique:
1. Sit on the floor with your back straight and your legs extended in front of you.
2. Bend your knees, grab your feet with your hands and bring them as close as possible to the perineum.
3. Move your hips out to the sides, trying to lower your knees to the floor.
4. Firmly grab your feet with your crossed fingers.
5. Stretch your spine from your tailbone to the top of your head, looking straight ahead. Stay in the asana as long as possible in a comfortable state.
6. Pressing your elbows to your hips, leaving an elongated position of the spine, bend forward with an exhalation. Lower your head to the floor, then your chin. Breathing is smooth and calm.
7. Inhale and slowly rise up to the starting position. Straighten your legs and relax.
A lighter version is supta baddhakonasana (translated from Sanskrit surta - rest, go to bed). In this asana, the spine remains neutral or slightly stretched. In this pose it is very easy and free to breathe, it is often used for relaxation. It is possible to use various aids: props, rollers, pillows, belts - to adjust the asana to the individual needs of the practitioner.
Execution variations:
It is also possible to perform baddhakonasana against a wall. The support ensures a perfectly straight back position.
Tuning:
Pay special attention to the position of your spine. Keep your back straight and do not allow your lower back to arch. The tailbone is forward, the deflection in the dorsal part of the spine. The feet are pressed tightly against each other. To stabilize the base of the asana, perform the mula bandha lock. Fix your gaze straight ahead or at the tip of your nose. When bending forward, make sure that both pelvic bones are pressed equally against the support, maintain a bend in the dorsal spine and try to lie on the support not with your head, but with your stomach and chest.
Expert key:
Having taken a comfortable position in the asana, inhale, tighten your gluteal muscles, pull your anus muscles up, stretch your back vertically from the tailbone to the crown, and open your chest. This will lead to even greater opening of the inner thigh muscles. Then exhale and relax. Perform the asana by changing the position of your feet relative to your pelvis. This will bring different adductor muscle groups to work. To avoid excessive stress on your knees, pay special attention to turning at the hip joints. Rest the back of your feet on the floor, which will help stabilize the knee ligaments.
Preparatory asanas:
Eka pada janu sirsasana.
Effect:
Physiological
The asana improves the mobility of the knee and hip joints. It is very effective for diseases of the urinary tract, has a beneficial effect on kidney health, tones the prostate gland, strengthens the uterus and bladder, and stimulates the abdominal organs. The pose relieves sciatica pain and prevents hernia. Useful for pregnant women, it also normalizes the menstrual cycle, as it increases flexibility in the groin area and inner thigh muscles. Relieves leg fatigue after prolonged exercise. Promotes uniform weight loss, relieves fatigue and headaches, prevents varicose veins.
Psycho-emotional
Relieves nervous tension, anxiety, stress. Helps sharpen perception.
Contraindications: Knee injuries, hip injuries.
Illustration of the effect on the muscles:
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Anatomy of Yoga by Leslie Kaminoff
Baddha Konasana - Bound Angle Pose
Baddha-Konasana - Bound Angle Pose
baddha- connected; kona- corner
Classification and level of difficulty
Basic pose for stretching the groin area.
Movements of bones and joints
Neutral position of the shoulder blades;
Rotate the shoulder joints outward;
Flexion of the elbow joints;
Supination of the forearms;
Wrist flexion;
Flexion of finger joints;
the neutral position of the spine with the upper body raised is replaced by slight flexion when bending forward (the spine should not be bent too much, as this limits the action of the hip joints);
Flexion of the sacroiliac joint;
Flexion of the hip joints with external rotation;
Flexion of the knee joints;
Dorsal flexion of the ankle joints with inward rotation.
Working muscles
It is necessary to balance the efforts of the serratus anterior, rhomboid major and minor muscles to maintain the position of the shoulder blades in relation to the chest. The biceps bends the arm at the elbow and pushes the torso forward as the finger flexors bring the hands together on the foot into a “lock.”
Intertransverse muscles;
Interspinous muscles;
Muscles - rotators of the spine;
Muscles that extend the spine and hold it in a neutral position.
Slight flexion of the spine occurs under the influence of gravity.
Under the influence of gravity, the sacrum tilts forward and the hip joints flex. The obturator externus, quadratus femoris, piriformis, obturator internus, and gemellus superior and inferior muscles externally rotate the hip joint; the posterior group of thigh muscles flexes the knee joint; The tibialis anterior muscle rotates the ankle joint inward. The sartorius muscle should also be considered active because it flexes and externally rotates the hip joint.
Stretching muscles
It is mainly the adductor magnus muscle that is stretched, since its tasks include extension, internal rotation and adduction of the legs at the hip joints, that is, actions that are directly opposite to those performed when performing baddha-konasana. The gracilis muscle and the adductor longus and brevis muscles are also stretched to some extent. The more your knees are bent, the more the gracilis muscle is stretched. Since the adductor longus and brevis muscles are responsible for flexing and externally rotating the hip joints, abducting the legs in this pose helps stretch them.
To a small extent, as a result of external rotation of the hip, the tensor fascia lata can also be stretched, and as the hip joint flexes, certain parts of the gluteus medius and minimus muscles can also be stretched.
The posterior group of thigh muscles is stretched when flexing the hip joints and subsequent extension of the knee joints when exiting the asana.
Barriers and Notes
As with paschimottanasana, if you are too focused on lowering your head, the result will be flexion of the spine rather than of the sacroiliac and hip joints. Therefore, you should try to tilt your stomach, rather than your head, towards your feet.
The activity of the internal obturator muscles in this pose has an activating effect on the pelvic floor muscles. This will create the opportunity to perform mula bandha, which will stabilize the base of the asana.
Depending on how close the feet are to the groin, different muscles come into play to externally rotate the thigh. In the same way, various groups of adductor muscles are stretched.
Thus, it is useful to perform this exercise with different positions of the feet relative to the pelvis. Closer to the groin does not necessarily mean better.
Baddha Konasana can put a lot of stress on the knees. The upward rotation of the feet is accompanied by rotation of the shin in combination with flexion of the knee joint, which destabilizes its ligaments. If the hip joints do not have sufficient mobility, then the rotational impulse is completely transferred to the knees. One way to protect them is to rest the backs of your feet on the floor. This activates the peroneal muscles, which, through the fascia, stabilize the lateral ligaments of the knee joint, limiting its rotation. As a result, the load on the hip joints increases.
Breath
The recommendation to tilt your stomach rather than your head toward your feet helps, among other things, to breathe more freely. If you tilt your head too much towards the floor, the chest and abdominal cavity will be compressed and will not be able to change shape. If the spine is stretched, then breathing, on the contrary, becomes freer.
OPTION ( Supta-baddha-konasana)
Lying Bound Angle Pose
supta- rest, go to bed
In this version of Baddha Konasana, designed for relaxation, the spine remains neutral or stretches slightly to facilitate breathing. This pose is very often used for relaxation, and the use of various aids such as bolsters, blankets, belts and pillows allows you to modify it depending on your needs.
From the book Tibetan monks. Golden healing recipes author Natalya SudinaGoddess Pose (Supta Badha Konasana) Starting position: lying on your back. Press your lower back to the floor, bend your knees and connect your feet with your soles. Try to completely relax your legs, almost sink to the floor. We stretch our arms to the sides. Hold the pose for 20 seconds. We leave:
From the book 365 golden breathing exercises author Natalya Olshevskaya294. Goddess Pose (Supta Badha Konasana) Starting position: lying on your back. Press your lower back to the floor, bend your knees and connect your feet with your soles. Try to completely relax your legs, almost sink to the floor. We stretch our arms to the sides. Hold the pose for 20 seconds. We leave:
From the book Anatomy of Yoga by Leslie KaminoffParivritta-Baddha-Parshvakonasana - Reverse side angle pose parivrtta - turn in the opposite direction; baddha - to bind; parsva - side, side; kona - angle Classification and level of complexity Asymmetrical stance with torso rotation of a high level of complexity. Movements of bones and
From the book Yoga 7x7. Super course for beginners author Andrey Alekseevich LevshinovUpavishta-Konasana - Angle pose in a sitting position upavisiha - sitting; kona - angle Classification and level of difficulty Sitting posture in an inclined position of average difficulty level. Movements of bones and joints - Slight flexion of the spine (with simultaneous axial stretching); - flexion with
From the book by Yogasan Vijnyan author Dhirendra BrahmachariPose 39 Upavistha konasana (corner sitting pose) ? Sit on the mat with your legs straight out in front of you.? The back is straight, the shoulders are straightened, the palms are resting on the hips, the attention is controlled by the body. Alternately, we spread our legs to the sides - slowly, smoothly spread them as wide as possible,
From the book Yoga for Children. 100 best exercises to improve your health author Andrey Alekseevich LevshinovBADDHA-PADMASANA (Bound Lotus Pose) Place the left leg on the right thigh and the right leg on the left leg so that the heels touch each other below the navel. Grab your toes with your hands; the right hand should grab the toes of the right foot and vice versa. Sit holding your whole body
From the book The Eastern Path of Self-Rejuvenation. All the best techniques and methods author Galina Alekseevna SerikovaKONASANA (Angle Pose) While standing, spread your legs as wide as possible, bend to the side, touching your foot with your left hand, and your right arm extended to the side above your head. Take care that your body does not lean forward or backward. Repeat the procedure on the other side. The asana is shown in the photo
From the book Yoga for slimness, health and beauty author Larisa Alexandrovna Storozhuk39. Baddha konasana. Butterfly Pose The word baddha means grasped and kona translates to angle. This asana is often called “Shoemaker Pose.” Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you.2. Bend your knees. Move your heels towards
From the author's book44. Baddha padmasana. Closed Lotus Pose The word "baddha" means "grasped" - in this asana the whole body is grasped by intertwined arms and legs. Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you. Take Padmasana (Lotus Pose).
From the author's book54. Upavistha konasana. Seated Angle Pose The name of this asana is formed from the words “upavishtha”, which translates as “sitting”, and “kona”, meaning “angle”. Technique for performing the asana 1. Sit on the floor, stretch your legs straight in front of you.2. Spread your legs as far apart as possible
From the author's book64. Supta konasana. Reclining Angle Pose The name of the pose is derived from the words “supta”, meaning “to lie down”, and “kona”, which translates as “angle”. This asana is considered one of the variations of Halasana (Plow Pose). Technique for performing the asana 1. Lie on the floor on your back and perform Halasana
From the author's book94. Samakonasana. Right Angle Pose The name of this asana consists of the words “sama”, which translates as “straight, same, similar”, and “kona” - “angle”. This pose is considered more difficult than Hanumasana. Technique for performing the asana 1. Stand in Tadasana (p. 48). Place your palms on your belt
From the author's bookBaddha Konasana (“closed angle pose”) Starting position: sitting on the floor, legs extended forward. Bend your knees, bring your feet closer to your body; align them with your soles and heels. Grab your toes and pull your feet toward your pelvis so that their outer edges
From the author's bookBaddha Konasana (bound angle pose in a sitting position) Time to perform: 30 seconds to 1-2 minutes Difficulty level: Drishti: in front of you Physical benefits: loosens the muscles of the hips, pelvic area and shoulder girdle. Contraindications: injury to the knee or groin
From the author's bookUpavistha konasana (open angle pose) Time to perform: from 30 seconds to 1-2 minutes Difficulty level: Drishti: on the floor or in front of you Physical benefits: opens the pelvic floor, stretches the muscles of the hips, lower legs, and lower back. Stretches the spine, promotes greater
From the author's bookParsva Upavistha Konasana (Side Extended Angle Pose) Time to perform: 30 seconds to 1 minute Difficulty level: Drishti: forward and toes Physical benefits: Stretches the thighs, hamstrings and lower back, strengthens the back muscles, increases flexibility
Lying position
Lying Bound Angle Pose
Supta baddha konasana
opens the chest, shoulders and hip joints? improves blood circulation in the chest and pelvis? eliminates unpleasant and painful sensations in the chest? expands and relaxes the lungs? stimulates the functions of the lymph nodes in the groin and axillary area? softens and relaxes the stomach? brings relief for congested breasts? restores physical and mental energy
Recommendations. For injuries or chronic pain in the lower back, place only the chest (not the lower back) on the bolster. After breast surgery, practice the blanket variation. A low support will help prevent the chest from opening too much and damaging the stitches. But don't be afraid to try working with a bolster (or extra blanket) over time to see how far you're willing to go, and always use thin blankets under your arms to avoid stretching injured breast tissue. The bolster (high support) provides better opening and relaxation of the abdominal organs, especially in this position.
New mothers can resume yoga practice no earlier than 1-6 weeks after giving birth, and the practice of this asana, shavasana and Ujjayi breathing only after postpartum discharge has ended.
During pregnancy, Bound Angle Pose is recommended to be practiced as long as you feel comfortable lying on the bolster. (At a later stage, you may need to increase the height of your support - use an additional bolster or lean on a chair.)
Accessories: 1 non-slip mat? 1 bolster? 3 or more blankets? 1 belt? 2 sandbags? 1 block
To get into Bound Angle Pose (Figure 31), place a bolster along the center of the mat and one or more blankets on the edge to rest your head on. Prepare and place 2 rolled blankets nearby. Sit in staff pose (Figure 11) with your back to the blankets and bolster. Pull your legs toward you and touch the soles of your feet.
Secure the position of your feet with a belt: make a wide loop out of it, put it over your shoulders on the sacral area (not on the waist or lower back) and pass it along the inner surface of the thighs, over the ankles and under the feet. Pull your feet as close to your crotch as possible and tighten the strap. Allow your hips to open and your knees to drop out to your sides. If you have stiff hips or painful groin tension, place rolled blankets under your knees to relax the muscles in your hips and pelvis.
Push your hands off the floor and lift your chest as high as possible, pulling your body away from your pelvis; At the same time, in a circular motion, move your shoulders back and down and widen your collarbones. Maintaining this position, lean back and, using your elbows and forearms, lie with your back on the bolster. Raise your pelvis, point your tailbone and buttocks toward your feet, and lower your pelvis back to the floor. Align the position of your head so that it does not fall to the side. First, make sure that the blanket only supports your head and neck and does not go under your shoulders. Then gently lift your head with your hands and move it away from your shoulders, lengthening your neck. Don't lift your chin. If the chin is higher than the forehead, it creates tension in the throat and agitates the mind.
To create space between the ribs and lengthen the front of your torso, chest and lungs, place your hands behind your head and cup your elbows. After a minute or two, change the girth of your elbows. To expand the chest and breast area laterally, place your hands on either side of your body and move your shoulders back and down (away from your ears) in a circular motion. For arched asanas to have an effect, it is very important to be able to relax, humbly observing your sensations. Allow your body to rest on the support - any discomfort in your back will pass in a couple of minutes. Soften your eyes; Relax your lower jaw, tongue and throat. Allow your ribs, chest and collarbones to open. Watch your breathing become more and more free and easy. Let go of all thoughts, disconnect from everyday worries and worries and immerse yourself in inner peace and silence. Pass a feeling of satisfaction and gratitude through your body. Lie quietly in a state of complete peace.
To come out of the asana, push yourself off the floor with your hands and sit down. Remove the belt and stretch your legs out in front of you.
Variation with bolster. Place a bolster across the mat and sit with your back to it. Secure your feet with a strap. Lie on your back on a bolster with your shoulders and head resting on a folded blanket (Figure 31A). After you have maximally elongated your spine and arched your chest, allow your body to rest on the support. If your shoulders still don't reach the floor, place an extra blanket under your head. This pose lengthens and stretches the front ribs, breast tissue, diaphragm and abdominal cavity. It has a calming effect and is especially recommended for young and nursing mothers.
Variation with blankets. This variation (Figure 31B) calms and cools the mind and body. Not only does it not injure damaged tissue of the mammary glands or armpits, but it also promotes the healing process. Fold 2 thin blankets (together, not one on top of the other) so that their edges form a “ladder” and place them in the center of the rug. Place another folded blanket on the edge of the mat where your head will be. Sit in baddha konasana with your back to a stack of blankets and gently place your back in the center of the support. Over time, as shoulder mobility is restored and chest tightness decreases, you can increase the height of support on an additional blanket, and then move on to a bolster. At the initial stage, keep your hands on your stomach, close to your body, and when you are ready, spread them to the sides, palms up, and gradually move them further away from your body. Be sure to place thin blankets under your arms (even if the operation was only on one side of the chest). To fully relax and expand the inner surface of your arms and hands, have an assistant place sandbags (or other weights) on your forearms. Open, relaxed arms allow free movement of lymph in the armpit area. To come out of the asana, pull your knees towards you and remove the belt from your legs. Turn on either side and, leaning on your hands, slowly sit down.
Baddha Konasana means "bound corner", where Baddha is "bound" or "limited" and Kona is "angle". This same asana is also known as the Butterfly pose, with the legs turned out to the side to resemble the wings of a butterfly.
Benefits and description
Bound Angle Pose
has a number of positive properties for those who suffer from bladder problems or back pain. “Bound angle” has a preventive effect on the appearance of hernias and radiculitis. Butterfly Pose favorable for pregnant women and women who have problems with menstruation. The asana stretches the internal groin muscles and relieves leg fatigue. For men, the asana is useful in that it prevents the occurrence of prostate diseases and prevents hernias. During the execution of the asana, the muscles of the hip joints, the muscles of the lumbar region, as well as the muscles of the legs (ankles and knees) are actively involved.
Contraindications to the Butterfly pose
The asana has some contraindications for people who have had or have problems with their knees, as well as for those who have had groin injuries. In this case, when performing Baddha Konasana, some kind of support should be placed under the hips. It is advisable to carry out all this under the supervision of an experienced instructor. You can do it immediately after eating, but without tilting your body forward, but sit straight.
Performing an asana
To know, how to do Baddha Konasana correctly, you need to take into account all the nuances and subtleties. Before doing Baddha Konasana, you should prepare - completely relax and let your muscles stretch as much as possible. To make the “butterfly pose” more effective, you can first try the post-isometric relaxation technique (gentle muscle stretching), which will help relax the joints and increase the ability to perform the asana without problems.
The preparation is followed by the asana itself:
You need to sit down, bend your knees and connect your feet to each other in front of you.
- Having connected them together, take the feet with your hands. The heels should lie flat on the floor, and the feet should be brought closer to the groin, as close as possible.
- Gently lowering your hips and knees, you need to smoothly pull your knees towards the floor.
- Grasp your feet with your hands and straighten your back. Feel the muscles stretch. Slowly lower your torso forward, touching the floor first with your forehead and then with your chin. Stay in this position for about a minute. Breathe evenly.
- To finish: release your feet and straighten your legs, try to relax.
The position of the legs in pose butterfliesin this photo:
Baddha Konasanada even for a person whose legs and back are not yet stretched may seem somewhat difficult, therefore, to make it easier, you can place rolled up towels under each knee. In order to grab your feet the first time, you don’t have to torture yourself, just grab your ankles or use a belt. You can also lean against a wall if sitting upright is difficult.
For greater effect, you can pull your feet up and stretch your back from the tailbone to the crown so much that it is noticeable. The deepening can be traumatic, so calculate your strength correctly.
It is also recommended that beginners do a dynamic version of the asana: smoothly swing their legs, raising and lowering their knees. This dynamic option is also called: “Butterfly flaps its wings”, it also helps to prepare and stretch the muscles of the legs.
Breathing and concentration in asana
When doing the asana, breathe evenly, breathe with lower breathing - abdominal breathing (also called diaphragmatic breathing). If this becomes difficult, stop doing it and catch your breath. The bend in Baddha Konasana is done with a long exhalation, and the lift is done with an inhalation (as if you are lifting the body from the legs with air).
Concentration in the asana is on the pelvic muscles and hips. Imagine how with every inhalation and exhalation these muscles breathe, come to life, fill with strength, softness, and health. After performing the asana, concentration goes to the whole body. The exit from the asana is smooth; after the asana, you can go into a relaxation pose - and stay in it for 5-10 minutes.
Conclusion
Asana Baddha Konasana, when performed correctly, has a beneficial effect not only on physical health, but also helps to concentrate. Regular performance of the asana prevents the formation of many diseases in the hip joints and legs.