Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
• Place a thicker folded blanket or a brick or
if necessary the blanket on top of the brick
underneath both buttocks.
• Use a belt around the foot of the straight leg
(Figure 7.68).
• Place a rolled towel underneath the lower shin
bone of the bent leg (Figure 7.6 9 ).
- Baddha Ko āsana (Figure 7.70)
Meaning of the āsana and its name
Baddha means bound, held. Ko a is an angle. In
this posture the angle of the knees is as small as
possible, the hands are holding the feet. In India
shoe- makers spend most of their time in this posi-
tion. The posture develops mobility, it teaches
you to lift the spine and trunk, and awareness of
symmetry.
Getting into the posture
- Sit on the floor with straight legs.
- Bend your knees and move your feet as close as
possible towards the pelvis without using the
hands, to learn how far your knees can bend on
their own. - Bring the soles of your feet together and let the
knees sink towards the floor. - Holding your ankles with your hands, move the
feet towards the pelvis as far as possible without
straining the knees. - The soles of the feet are together in the central
plane of the body; the outer edges of the feet are
on the floor. - Hold the feet with your hands close to the
toes; if you cannot lift well with this hand
position, hold a short belt loop around your
feet (Figure 7.70), or hold your ankles with
your hands (Figure 7.71).
Figure 7.70
Figure 7.71