1. Therapy Through Pose
Baddha-kona-asana, or the yoga restrained angle pose, may seem simple in appearance, but the benefits are astonishing. This pose stimulates the organs, including the ovaries, prostate, kidneys, bladder and heart as it improves overall circulation. It also stretches the groin, inner thighs and knees and is thought to help relieve anxiety, lower blood pressure, and ease asthma, fatigue and mild depression. The restrained angle pose can help to relieve foot pain caused by flat feet as well as menstrual cramping and sciatica.
2. The Birth of Breath
Learning how to breath in yoga is one of the most important parts of your practice, not just because it helps to center the mind and time your poses, but also because it helps to increase the quality of your stretches. Find a deep, rhythmic breath, inhaling through the nose and exhaling through the mouth. Exhalation are generally used as you enter or release a pose, helping to ease strain on your body as you move while inhalations should be used to push into tight areas so that you might move a bit further on the exhale.
3. Putting the Pose Into Practice
To do the restrained angle pose, begin sitting on the floor with your spine tall and legs extended. Place your hands on the floor beside you and inhale deeply. As you exhale, bend your knees, placing the soles of your feet together and bringing your heels as close to your groin as possible. Wrap your hands around your feet, intertwining your fingers and pulling your feet in as you straighten your spine. Try to lower your knees so that they rest on the floor, pressing on your thighs with your elbows to increase the stretch and push the knees down. Depending on your comfort level, this pose can be held for 30 seconds up to 5 minutes. When ready, exhale as you release your feet and extend your legs in front of you once again.
4. Modification Methods
You will most likely not be able to enter the full pose without lots of patient practice. However, beginners can increase comfort by sitting on a yoga block or blanket. The increased distance between your knees and the floor will help to drop the knees. If your block or blanket is so high that you must curve your spine to grasp your feet, place your forearms on your knees instead. Finally, if you feel any discomfort in the knees or groin, place a blanket under the outer thighs for support to prevent injury.
5. Taking Time
While it is generally thought that yoga should be practiced on an empty stomach, the restrained angle is one of the few which is recommended after eating as it helps to stimulate digestion and elimination. Additionally, practicing the Baddha-kona-asana throughout your pregnancy will help to open the hips and make childbirth easier.
