Baddha means bound or restrained and Kona is an angle. This is how Indian cobblers sit.
1. Start by sitting with two straight legs out front.
2. Bend the knees to the side and bring the soles of the feet together towards the perineum.
3. If you’re a little stiff, then sit up on a cushion.
4. I like to place both my hands on the mat behind the hips, press to raise the body leaving only the outer edges of the feet on the ground. Tilt the pelvis forward then lower back down. This can help prevent rounding the back when trying to come forward.
5. Take the hands and open the feet apart like you were reading a book, thumb prying from the top with the fingers wrapped under to assist.
6. For some, this may be difficult at first, due to tight hips, ankles and pelvis.
7. Once you have opened the soles the best you can, sit up tall.
8. Do this by drawing in below the navel ( Uddiyana Bandha ), engage the pelvic floor muscles ( Mula Bandha ), lift the heart and feel the energy pop out the crown of the head.
9. Shoulders are down the back away from the ears.
10. Gaze at the nose tip.
11. Depending on progress, one can then start to fold forward as the knees press down, coccyx roots down, while the torso extends, slowly changing the angle towards the ground. Heart stays lifted with the collar bones broad.
12. Keep grounding and extending, merging the opposites, Prana & Apana.
13. If you are able to fold all the way down, the navel should touch first, then the ribs followed by the chin.
14. If you have the time, stay for a good 30 slow breaths and let go. 🙂
This pose is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back get a plentiful supply of blood and are stimulated. It keeps the kidneys, the prostate and the urinary bladder healthy. It is well known that diseases of the urinary tract are rarely found among the Indian cobblers and the reason for that is they sit all day in this pose. It relieves sciatic pain and prevents hernia. If practiced regularly, it relieves pain and heaviness in the testicles.
The pose is a blessing to women. Coupled with Sarvangasana ( Shoulderstand ) and its variations, it checks irregular menstrual periods and helps the ovaries to function properly. It is found that pregnant women who sit daily in this pose for a few minutes will be free from varicose veins. Its recommended for pregnant women in Dr Grantly Dick Reed’s book, ” Childbirth Without Fear “.
This pose can be done even after meals as long as the head is not rested on the floor.