Baddha Konasana


Baddha konasana – Benefits, Steps and precautions

Baddha Konasana helps to open up the hips and ease sciatica discomfort that can be made worse by sitting for long periods. The sciatic nerve starts in the lower back and runs down both leg, and sciatic nerve pain can occur when the nerve is somehow compressed. Long commutes and sitting for long periods of time exacerbates it.It also increases flexibility in the limbs.

How to Perform:

step 1:
Sit on the floor with your legs straight.

step 2: Bring the soles of the feet together towards the pelvis and hold the ankles.

step 3: Hold the big toe of each foot with the first finger, second finger, and thumb of each hand. You can also use each hand to grip the ankles or shins if it is not possible to reach the toes.

step 4: Do not push down on the knees. You can put the cushions under the sitting bones to balance the pelvis.

step 5: Exhale and slowly double up forward, stretching your spine as you do so. Maintain the length of your torso and stretch as far as you can do so without any strain.

step 6: Stay in the pose for 1 to 5 minutes; inhale and slowly sit up.


A person suffering from groin and knee injury should not perform this asana. If you are not able to perform then keep the blanket under your thighs for support.Avoid Baddha Konasna in menstruation days or practice it with expert guidance. Sciatica patients should not practice this pose or you can use pillows to sit.

Leave a Reply