A Shortcut For A Quick Practice With Baddha Konasana (Series 4)

Jan 7th, 2016

Many wish to get into a yoga pose quickly, efficiently and with ease. Sometimes, we may get frustrated, having tried various variations but without success.

The most critical part in any asana practice is to understand how to practise. We all have the resource and available. It is a matter of effective application.

3 Elements for an Effective Practice

Although our bodies and flexibility vary, when it comes to practice, everyone is the same

It is a natural to be eager or have the urge to learn a posture faster.

The three key elements for an effective practice are:

  • Quality
  • Timing
  • Comfort

When you learn to carry out Supta Buddha Konasana using a strap, these three elements will help you improve your practice.

Each of the variations below will help you build up to and gradually go deeper into the pose. Instead of racing through each stage and doing many repetitions, learn to stay in each variation longer. Stay for 2 to 5 minutes in each one, breathing evenly.

Supta Baddha Konasana Variations using the Belt

a) Block for the feet

  1. Lie supine with arms on the side.
  2. Bend the knees and draw the heel towards the groin, join the soles together.
  3. Place a yoga block under the feet.

Benefits: Raising the height of the feet will help lower the knees towards the floor.

Screen Shot 2016-01-07 at 3.38.59 PMSupta Setu Bandha Bouncy Castle For Sale Baddha konasana (Bridge Pose in Bound Angle Pose)

a) Block under the hips

  1. Lie supine with arms on the side and perform supta baddha konasana.
  2. Press the feet firm. Raise the hips and place two blocks horizontally underneath.
  3. Place a blanket under the feet.

Benefits: Raises the height of the hips.


To read the full article please download our Asana Journal App or purchase Issue 156 Dec 2015



Yogesh started practising Yoga from the age of ten and is well qualified in Yoga after completing his studies in diploma and postgraduate diploma in Yoga and Naturopathy. He has been a close disciple of the legendary Yoga Guru Dr. Asana Andiappan of South India and has won many Yoga Awards in both Zonal and District level competitions.

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