Baddha Konasana exercise

Home/Loosening Exercises/Sitting Exercises/Baddha Konasana exercise

Baddha Konasana exercise


  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana

II. Practice

  • Fold both the legs, heels are held against each other and pull them as close to the body as possible, trying to touch the perineum with the heels.
  • Interlock the fingers and place the hands under the feet and keep the spine erect.
  • Now, while exhaling slowly bend the trunk forwards from the waist trying to touch the floor with the forehead.
  • Maintain the final position as long as comfortable with normal breathing.
  • Then come up, release the hands, unfold the legs and relax in leg stretch sitting position.


  • While bending forward, you can use the elbows to push the knee towards the floor.
  • Bend forwards as far as comfortable.
  • Maintain awareness in the pelvic region.