Baddha-konasana promotes the "opening" of the hip joints, thereby allowing you to continue to perform poses with the "lotus". Significantly improves blood circulation in the pelvis, back and abdomen. Helps prevent hernia and disorders in the genitourinary system, tones the kidneys. Caution should be taken when performing this asana in case of injuries of the knee and hip joints.

The exercise is performed as follows:

  1. In a sitting position, bend your knees, slide your feet together and pull them as close to the perineum as possible
  2. Grab your feet with your hands and turn them with the soles up, “opening” the hips to the sides and reaching the knees to the floor
  3. Stretch from the tailbone to the top of the head, expand the chest, fixing the straight position of the back


Be sure to turn your feet up. Thus, you not only stretch the tendon-muscle joints, but also carry out a deep study of the hip joints. Stretch your back. Try not to hunch over. Direct the ischial protrusions back.