How to Do Badha Konasana Series in Ashtanga Yoga

Starting in Adho Mukha Svanasana (downward facing dog), on the inhale glance forward to the top of your mat while lifting the heels and shifting your weight slightly forward., With the knees bent, bring the soles of the feet together, pull your...

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Step-by-Step Guide

Step 1: Starting in Adho Mukha Svanasana (downward facing dog)

On the exhale, bend your knees deeply and then step your feet toward the top of the mat coming through to a seated position.

Alternatively, you can softly hop forward, landing in a seated position.

Step 2: on the inhale glance forward to the top of your mat while lifting the heels and shifting your weight slightly forward.

Never forcing the knees to reach the ground, just let them drop wherever comfortable.

Sometimes It is helpful to prop the hips up onto a block or blanket to get the hips level with the knees. ,, Eventually working the chin towards the ground in front of your toes.

Stay here for five full breaths. ,, Making sure to draw the shoulders away from the ears.

Stay here for five full breaths. ,,

Step 3: With the knees bent

Step 4: bring the soles of the feet together

Step 5: pull your heels close towards the pelvis

Step 6: and allow your knees to drop to the sides.

Step 7: Wrapping your hands around the tops of your feet

Step 8: use your thumbs to "open" your feet away from each other as though you were opening a book.

Step 9: On the inhale

Step 10: lengthen the spine

Step 11: creating space

Step 12: and on the exhale

Step 13: maintaining the length in the spine and leading with the chest

Step 14: begin to hinge at the hips and tilt forward.

Step 15: After your fifth exhale

Step 16: on your inhale

Step 17: keeping hold of the feet

Step 18: pick yourself all the way back up

Step 19: stacking your shoulders over your hips.

Step 20: For part two of Baddha Konasana

Step 21: on the exhale (still holding the feet)

Step 22: round the back and work the crown of the head towards the feet.

Step 23: After your fifth exhale

Step 24: on your inhale

Step 25: keeping hold of the feet

Step 26: pick yourself all the way back up

Step 27: stacking your shoulders over your hips.

Step 28: Traditionally

Step 29: in Ashtanga yoga

Step 30: you would exit these two postures with a vinyasa.

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