Baddha konasana
The bound angle pose
Baddha konasana is also known as bound angle pose. Its name was derived from the Sanskrit language. So, Baddha konasana is also called the bound angle pose. This pose is great for activating your mooladhar chakra. Muladhara chakra is one of the most essential out of all the 7 chakras. Muladhara chakra is present between the anal outlet and genital organs. Mula- Dhara means foundation. Having a stable foundation is very important. This pose is one of the most underrated poses. Individuals avoid practicing this pose because they consider it as least beneficial for them.
Baddha konasana offers health benefits similar to that of vajarsan. This pose was mentioned in hath yoga pradipika and also in gheranda Samhita. In hath yoga pradipika this pose is considered as the destroyer of diseases. It is one of the four poses in the book. This pose has many hidden benefits. This pose can help a yogi to get rid of fatigue. Baddha konasana is suitable for beginners. Practicing this pose will calm your mind and brings the feeling of groundedness. Individual who is suffering from knee injury knee surgery or any other knee-related problems must avoid practicing this pose.
This posture will help you to meditate better. It will strengthen your hips, thighs, and spine. This pose will provide a good stretch to your hips, thighs, and spine.
Bound Angle Pose provides a stretch to your groin and inner thighs. You can also use this pose to develop flexibility in your hips, knees, ankles, and feet.
Practicing Bound Angle Pose opens the front of your pelvis and promotes circulation in your pelvic floor. For these reasons, this pose is often used as a prenatal exercise and helps relieve menstrual problems.
While performing Bound Angle Pose, make sure your rest your weight on your sitting bones as your drop your knees toward the floor. You should feel a stretch, but no pain, in your knees. If your knees are high up off the floor, do not force them down. Instead, move your feet further away from your groin or place rolled-up blankets under your knees for support. After you come out of Bound Angle Pose, you should shake out your legs to relieve your knees and ankles.
Benefits:
It is very important to learn about the benefits of the pose that you are practicing. It is believed that if you know the benefits of the particular pose you will feel more effective than a person practicing without knowing the benefits. One should gather all the information such as benefits, precautions, and right technique along with the props or modifications that can be used in the whole process to avoid any kind of injury and to attain the maximum benefits out of the pose.

• Stretches thighs, legs, and back: Practicing this pose will stretch your thighs, legs, and back. When you start performing this pose you will feel a gentle stretch on your hips, thighs, and back.
• Improve functions of the organs: This pose will help an individual to improve the functioning of organs. It will give a good massage in your abdomen which will improve the overall health of a person.
• Rejuvenate the body: This pose will help you to rejuvenate the body by providing new vigor and vitality. Vigor here means a healthy body and mental strength. Vitality means the state of being full of energy.
• Relieves in acidity, gastritis, and constipation: This pose will give a good massage to your abdomen. the massage will cure the problem of acidity, gastritis, and constipation. It will strengthen the abdomen.
• Improve body posture: practicing this pose will help you to improve body posture by realigning drooping shoulders and rotating back.
• Reduce weight: this pose will help you to reduce weight. When we perform this pose, we feel a gentle stretch in our thighs. The stretch will help us to reduce the excessive weight from our thighs.
• Improves flexibility: Stretching your legs will improve your flexibility. Practicing this yoga pose will enhance flexibility.
• open up your hips: When we sit in the posture we gently stretch our hips. This stretch will help you to open up your hips.
• Strengthen buttocks, thighs, back, and hips: An individual can strengthen their hips, buttocks, back, and thighs by performing this posture for 5 minutes daily.
• Ease delivery: practicing this pose before delivery will help you to ease your delivery process. It will help in labor during childbirth. You can practice this pose before delivery to enhance the chances of normal delivery.
• Relieve Varicose veins: varicose vein is a painful disease. This problem is caused when your veins are enlarged and filled with blood. This will cause pain and discomfort in your abdomen. This mainly occurred when the blood can’t flow effectively. Practicing this pose will help you to increase the blood flow and help you to relieve the pain.
• Improves focus and concentration: This pose will increase the blood flow in your body. The increased blood flow will help you to focus more. It increases the concentration in an individual.

Technique:
It is very important to follow the accurate technique for a pose to avoid any kind of injury. Before practicing the bound angle pose one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
Step 1: Sit on the floor with your back straight and your legs stretched out in front of you.
Step 2: Bend your legs and place the soles of your feet together.
Step 3: Clasp your feet or ankles and then move your heels toward your groin as far as is comfortable for you.
Step 4: Exhale as you allow your knees to drop toward the floor.
Step 5: Relax your shoulders and arms.
Step 6: Press your sitting bones into the floor and point the crown of your head toward the ceiling to lengthen your spine. Visualize your knees opening like the wings of a butterfly.
Step 6: Hold the pose for 30 seconds to 2 minutes and then return to the staff pose.
Precautions:
Everybody reacts differently to a particular pose. Hence an individual needs to practice the pose according to their body type. They must read all the precautions before practicing the pose. An individual needs to learn all the precautions before practicing any of the poses to ensure safety and avoid injury.

• Avoid practicing this pose if you have severe arthritis. This pose may worsen your situation. While practicing this pose you need to fold your knees and if you are suffering from any such issue then you might end up hurting yourself.
• It is highly recommended to avoid this pose if you have slipped disc problem. This pose will give a gentle stretch to your back which may increase the problem of slipped disk. So, it is highly recommended to avoid practicing this pose.
• Do not practice this pose if you have just recovered from surgery on your hips, buttocks, back, abdomen, or thighs. This pose will worsen the pain or recovery. You should consult your doctor first before performing any yoga posture.
• Your buttock should be firmly on the ground during the whole process to avoid any injury.
• Discontinue the practice if you feel the strain on the body. You must not proceed with this exercise further as it may cause a severe injury. You must go to the doctor immediately to avoid any mishappenings.

Props and modifications:
Everybody reacts differently to the same pose. It depends on the individual’s body about how they will react to a particular posture. so if you are among the people who aren’t flexible enough or new to yoga, it becomes essential to practice the pose by using some props and modification.

• Use a blanket to support your buttock. You can sit on a blanket if you feel uncomfortable on the floor. This will reduce the chances of injury.
• To give yourself a challenge you can try to touch your knees on the floor. This will enhance the flexibility and you will get a new challenge to practice.
• Take the help of your hand to keep your feet close to the genetics. A little bit of force can be applied to practice this yoga. You must be careful to avoid straining in your body.
• You can use the wall to support your back. If you feel discomfortable and can’t hold your back straight, then sit along a wall and support your back against the wall.
• You can perform the bound Angle Pose with your back touching a wall. This is useful if you have a weak lower back and require extra support. Perform Bound Angle Pose, except sit with your back lightly touching a wall.
• To incorporate movement into Bound Angle Pose, gently bounce your knees up and down as you perform the pose. This variation, called Butterfly Pose, helps to further release tension from your groin area and open your hips and inner thigh. When performing the variation, visualize your knees moving like the wings of a butterfly.