With baddhakonasana (pronounced BAH-dah-cone-AHS-ana), the goal in the pose is to get your navel bent forward, even though it is the head that meets the feet in the finished pose. In other words, bend from the hips and pelvis, not from curving the spine. This asana will help to address issues related to reproduction and elimination, by stimulating and healing kidneys, prostates, ovaries, urinary tracts, menstrual pain and cycles, etc. The team “baddah” means bound; the term “kona” means angle.

How to Practice

Begin in the seated position (dandasana) with weight evenly on the sitting bones. Bend your knees until the soles of your feet touch each other. Pull your heels towards the sitting bones as closely as possible. Lift your torso tall, keeping your gaze forward. Place your hands flat on the floor, fingers forward, both beside and slightly behind the body. You can hold this position for a comfortable length of time, such as 30 to 60 seconds.

Then return the hands to holding the feet and bend forward from the hips / pelvis until the head rests over the feet. You will notice, as with all asanas, that thought and reflection are required to complete the poses properly. Yoga, practiced regularly, will bring you face to face with the knowledge of self.


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