Yoga : Baddha Konasana and Bhadrasana - Steps to perform

 



Introduction: Baddha Konasana and Bhadrasana


Both Baddha Konasana (Bound Angle Pose) and Bhadrasana (Gracious Pose) are foundational seated yoga asanas that promote flexibility, relaxation, and a sense of grounding. They are often used in meditative and preparatory practices due to their ability to open the hips and strengthen the spine. While they appear similar, each pose has unique attributes and benefits.


1. Baddha Konasana (Bound Angle Pose)


Introduction:

Baddha Konasana, also known as the Butterfly Pose or Cobbler's Pose, is a hip-opening posture that improves flexibility and blood circulation in the pelvic region. It is particularly beneficial for relieving stress and is often included in prenatal yoga routines.


How to Perform:

1. Sit on the floor with your legs extended straight in front of you.


2. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.


3. Hold your feet or ankles with your hands and pull them gently toward your body.


4. Keep your back straight and your chest open, avoiding slouching.


5. Optionally, you can lightly flap your knees up and down, mimicking a butterfly's wings, or hold the pose still.


6. Breathe deeply and hold the posture for 30 seconds to 1 minute.



2. Bhadrasana (Gracious Pose)


Introduction:

Bhadrasana, derived from "Bhadra," meaning gracious or auspicious, is a seated meditative pose that symbolizes steadiness and calmness. It is commonly practiced in spiritual disciplines and promotes mindfulness.


How to Perform:


1. Sit on the floor with your legs extended forward.


2. Bend your knees and bring your feet together, similar to Baddha Konasana.


3. Unlike Baddha Konasana, ensure the feet are slightly away from the groin and keep your knees closer to the ground.


4. Place your palms facing down on your knees or thighs.


5. Sit tall with your back straight, shoulders relaxed, and gaze forward.


6. Maintain the pose while focusing on your breath for 1–2 minutes.



Key Differences:


In Baddha Konasana, the feet are pulled closer to the pelvis, and there is a dynamic option to flap the knees.


In Bhadrasana, the feet are slightly away from the body, and the pose is more static and meditative.


Both poses are excellent for building hip flexibility, calming the mind, and creating a sense of balance.


Comments

Popular posts from this blog

Olympics24 : Julien Alfred of St Lucia becomes fastest woman on earth by winning 100 mtrs

Olympics24 : China dominates TT with 5th consecutive title , France retain volleyball gold , some other event results

Olympics24 : Ten men India edge out Britain in tie breaker to storm into hockey SF