Supta Baddha Konasana,Reclining Bound Angle Pose or Goddess Pose

Supta, in Sanskrit, means reclining. Baddha means bound and Kona is angle Asana means pose. Therefore Supta Baddha Konasana means Reclining Bound Angle Pose.

Practicing:  

1.First be seated in Baddha Konasana Pose,this supta-baddha-konasana pose starts with baddha konasana only so be seated.

2.In order to find what props your body needs to hold the reclined version of the pose comfortably for some time lower your back and torso to the floor using your hands to support and guide you. Inhale and slide the arms up over your head and rest them on the floor extended above your head. 

(If this is a comfortable pose then you do not need any props. However, if it is not comfortable then props will probably prove to be beneficial. There are a number of common causes of discomfort and some standard and highly effective prop-based remedies.)

3.One source of discomfort is your knees, inner thighs or groins when your leg muscles are not yet stretched to the point where the knees come all the way down to the floor.

4.Another common source of discomfort is the lower back.This prop should be long enough so that when you lie down on it it supports your entire upper torso including your head. 

5.Relax in the pose and then, when you are finished, release the belt around your feet, extend the legs and roll out of the pose onto your side, and then return to a seated position. 

Girl in position with all props supported

The above image can give you an idea that how a girl supporting her knees and lower-back for the comfortability of her and also of the position.

Pregnant Women in position

Benefits: 

1. Frees energy flow in pelvic area.
2. Increases vitality in digestive organs.
3. Good for pregnant women in preparation for childbirth (use bolsters).
4. Quiets the mind.
5. Relief from PMS and menopausal symptoms.
6. Relief from mild depression.
7. Stretches inner thighs and opens groins Can provide great relief for wheelchair bound patients. 

Baddha Konasana,Bound Angle Pose or Cobbler's Pose

Bound Angle Pose, also called Cobbler's Pose after the typical sitting position of Indian cobblers, is an excellent groin- and hip-opener. In our Western culture, many people have tight hips from sitting in chairs and also from activities such as running, hiking, and biking. This pose is an excellent preparation for childbirth and suggested during menstruation.  Men and women alike benefit from the hip opening qualities it provides. Kids often think it is fun and find it easy.

Women in baddha konasana

In Sanskrit, Baddha means bound and kona is angle which means bound angle pose.
Practicing:

 
1.Get into position. You will get to the Baddha Konasana pose by starting from the Dandasana, which is when you sit with your legs straight out in front of you. From here, bend your knees and pull your heels toward your pelvis. Let your knees fall to the sides and press the soles of your feet together.

2.Adjust your legs. Keeping your spine long, bring your heels as close to your pelvis (or crotch area) as is comfortable. With your first and second finger and your thumb, grasp the big toe of each foot. If your can’t hold your toes, grab the ankles or shins.


3.Find a solid base. Press the outer edges of the feet tightly together. Always keep the outer edges of the feet firmly on the floor so that your are strongly rooted in your seat.


4.Sit up straight. Shift your weight so that your pubis in the front and your tailbone in the back are equidistant from the floor.


5.Engage your upper body. Roll your shoulders back so that your shoulder blades slide down your back. Lengthen your torso and tuck your tailbone down between your sit bones.


6.Contract your core. Your core muscles are the girdle of muscles that surround your lower back and abdomen and are the key to performing all yoga poses. Engage your core muscles by drawing your abdomen toward your spine and cinching your waist as if there was an actual girdle around your mid section.

7.Come out of the Baddha Konasana pose. When you’re ready to release your pose, inhale and lift your knees away from the floor and then slide your legs out to the extended Dandasana position you started with. From here you may stand.

Variations in Baddha Konasana:

BKS Iyengarji in position

Baddha-Konasana with chin touching ground

Pregnant Women in position

Hollywood Actress Jennifer Aniston in position

Benefits:

1. This pose opens the hip joints.  It is a great preparation for padmasana, the lotus pose, as well as being excellent for most women in preparation for child birth.
2. Creates stretch in the inner thighs, groins, and knees.
3. Opening and freedom of the hips and thigh muscles.
4. Chest opening and shoulders rolling back restores posture from sitting, computer use, and driving.
5. Stimulates abdominal organs.
6. Increases body circulation.
7. May help relieve mild depression, anxiety, and fatigue.
8. Soothing menstrual discomfort.
9. May be useful for symptoms of menopause.
10. Consistent practice of this pose until late into pregnancy is said ease childbirth. 
11. Energy lift and immune booster 

Upavistha Konasana,Seated Angle Pose of Wide-Angle Seated Pose

Upavistha Konasana is a wide-angle seated forward bend, good for detoxifying the kidney and is a cultural yoga asana.

BKS Iyengarji in upavistha konasana

Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. Upavistha refers to seating or sitting state, Kona literally means angle. This asana is good for detoxifying the kidney. Its also therapeutically beneficial for Arthritis and Sciatica. 

Front view of position

Practicing Upavishtha Konasana:
1. Lean the torso back slightly on the hands and lift and open the legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex).
2. Press the hands against the floor and slide the buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if unable to sit comfortably on the floor, raise the buttocks on a folded blanket.
3. Rotate the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling.
4. Reach out through the heels and stretch the soles, pressing though the balls of the feet.
5.With the thigh bones pressed heavily into the floor and the knee caps pointing up at the ceiling, walk the hands forward between the legs. Keep the arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
6. Increase the forward bend on each exhalation until one feels a comfortable stretch in the backs of the legs.
7.Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Variation of konasana:

Supta-Konasana

Sama-Konasana(forming a 180 angle)

Parivrutta-Upavishta-Konasana:

Revolved-Seated-Angle-Pose (right)

Revolved-Seated-Angle-Pose (left)

 

Benefits:

1. The posture stretches the insides and backs of the legs.
2. The entire asana stimulates the abdominal organs.
3. Strengthens the spine.
4. Calms the brain.
5. Relaxes the groin.

Baddha Padmasana,Bound or Locked Lotus pose-Variations in Padmasana

Baddha means locked or bound in Sanskrit. This pose is called locked lotus pose, because the limbs of the body, while in Padmasana posture, are firmly locked up and immobilized to enhance its steadiness. In this posture, the big toes are clasped by the fingers, with the arms crossed from behind.

Iyengarji in Baddha Padmasana

Clear view of position:

How to prepare:

Baddha Padmasana

 
1. Assume the Padmasana posture, placing the feet high on the thighs, close towards the groin.
2. Extend your right arm behind your back and reach round until your right band is near the left hip.
3. Lean forward a little.
4. Twisting the trunk to the right, catch hold of the right big toe, resting on the left thigh firmly with the                  forefinger and the middle finger.
5. Sit erect and hold the position for a few seconds.
6. Similarly, extend the left arm behind your back and crossing the right forearm, reach round until the left           hand is near the right hip.
7. Lean forward a little.
8. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the left big toe                 resting on the right thigh firmly with the forefinger and the middle finger.
9. Sit erect and hold the position for a few seconds.
10. The arms and legs are now firmly locked-up.
11. Keep the spine, neck and head erect.
12. Draw in the abdomen.
13. Both knees must press the ground.

Breathe normally.

Variations in Padmasana:

Gupta-Padmasana

Right-sided-lotus-pose in Sarvangasana:

Bala-parshva-padmasna-in-sarvangasana

Left-sided-lotus-pose in Sarvangasana:

Eda-parshva-padmasana-in-sarvangasana

 Urdhva-padmasana or variating padmasana in sarvangasana:

Urdhva-padmasana

Pindasana another variation in sarvangasana:

Pindasana

Urdhva Padmasana in sirsasana:

Iyrngarji

Parshva-Padmasana in sirsasana:

Bala-parshva-padamsana in sirshasana

Benefits:

1. The benefits of Padmasana also accrue from Baddha Padmasana and bring greater flexibility to the legs.
2. The stubborn joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes arc well           stretched and become more supple.
3. Pain in the shoulders and back is alleviated.
4. It improves the posture by rectifying any unnatural curvature of the spine.
5. The asana increases the range of the shoulder movements
6. This Asana is useful in constipation and improves digestive power.
7. It helps in keeping the spine erect.
8. It is beneficial in Arthritis.

Padmasana,the lotus pose or lotus throne

Padmasana means "Lotus throne" and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit. In Balinese Hinduism, a prominent feature of temples is a special form of padmasana shrine, with empty thrones mounted on a column.

Iyengarji in Dhyana

Baba Ramdevji in Dhyana

The lotus position is a cross-legged sitting posture originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established posture, commonly used for meditation, in the Hindu Yoga and Buddhist contemplative traditions. The position is said to resemble a lotus, to encourage breathing proper to associated meditative practice, and to foster physical stability.

Lord Shiva in Meditation

How to prepare:
1.From a seated posture, one foot is placed on top of the opposite thigh with sole facing upward and heel close to the abdomen.
2.The other foot is then placed on the opposite thigh in a symmetrical way.
3.The knees are in contact with the ground. The torso is placed in balance and alignment such that the spinal column supports it with minimal muscular effort.
4.The torso is centered above the hips. To relax the head and neck, the jaw is allowed to fall towards the neck and the back of the neck to lengthen.
5.The shoulders move backwards and the ribcage lifts. The tongue rests on the roof of the mouth. The hands may rest on the knees in chin or jnana mudra(or chin mudra).
6.The arms are relaxed with the elbows slightly bent.
7.The eyes may be closed, the body relaxed, with awareness of the overall posture.

Adjustments are made until balance and alignment are experienced. Alignment that creates relaxation is indicative of a suitable posture for the asana. The posture should be natural and comfortable, without any sharp pains.

Variations in Padmasana:
Ardha padmasana:
padmasana may be difficult for begginers. For begginners it is good to practice ardha padmasana till they dont feel any pain in padmasana.

Ardha padmasana for begginers

1.From a seated posture, one foot is placed on top of the opposite thigh with sole facing upward and heel close to the abdomen.
2.The other foot is then placed on the gound sole touching the calf muscle of other leg.
3.Repeat the same with the other le till leg are able to fit freely in padmasana.

Utthitha Padmasana:
To check the stamina level and also to uncrease this asana is helpful.

Utthitha Padmasana

Lolasana:

BKS Iyengarji in Utthitha Padmasana

1.First to the Padmasana position.
2.Place your both hands on the sides of your thigh or hip muscle lift up your body and get to Utthitha Padmasana position
3.Then keep floating your body to front and back with hands bent to move the knees wide opened in asana.

Lolasana variation

Benefits:
1.The Lotus position is adopted to allow the body to be held completely steady for long periods of time.
2.As the body is steadied the mind becomes calm, the first step towards meditation.
3.The posture applies pressure to the lower spine which may facilitate relaxation.
4.The breath can slow down, muscular tension decrease and blood pressure subside.
5.The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region.
6.Digestion may also be improved.

Janu Sirsasana,Head-to-Knee Pose

The name comes from the Sanskrit words janu meaning "knee", shirsha meaning "head", and asana meaning "posture" or "seat",known in English as Head-to-Knee Pose,is a Hatha Yoga asana. It is also known as Head-to-Knee Forward Bend,Head of the Knee Pose,and Head-on-Knee Pose.

BKS Iyengarji in Janu-Sirsasana

Janu Sirsasana is a spinal twist. It is a pose to enjoy asymmetry. The potential is to free up constriction in different parts of the back and to loosen the hamstrings. Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.

Practicing the Pose:

* One must compose oneself for this asana by sitting on the floor with the buttocks lifted on a folded blanket and the legs straight in front.
* With Inhalation, bend the right knee, and draw the heel back toward the perineum.
* Rest the right foot sole lightly against the inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg. One can support the right knee with blanket, if required.
* Press the right hand against the inner right groin, where the thigh joins the pelvis, and the left hand on the floor beside the hip.
* Exhale and turn the torso slightly to the left, lifting the torso while pushing down on and grounding the inner right thigh.
* Line up the navel with the middle of the left thigh.
* One can just stay here, using a strap to help one lengthen the spine evenly, grounding through the sitting bones. When ready, drop the strap and reach out with the right hand to take the inner left foot, thumb on the sole.
* Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel.
* Exhale and extend forward from the groins, not the hips. Be sure not to pull forcefully into the forward bend, hunching the back and shortening the front torso.
* Bend the elbows out to the sides and lift them away from the floor while descending.
* Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last.
* Stay in the pose anywhere from 1 to 3 minutes.
* Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.


Variations in Janu-Sirsasana:
Parivritta-janu-sirsasana or parivrutta-janu-sirsasana

BKS Iyengarji in parivrutta

BKS Iyengarji after age of  70+

Benefits:

* This asana calms the brain and helps relieve mild depression.
* The posture stretches the spine, shoulders, hamstrings, and groins.
* The functioning the liver and kidneys.
* Improves digestion.
* Helps relieve the symptoms of menopause.
* Relieves anxiety, fatigue, headache, and menstrual discomfort.

Paschimottanasana,the Seated Forward Bend Pose

The name comes from the Sanskrit words paschima meaning "west" or "back" or "back of body", and uttana meaning "intense stretch" or "straight" or "extended",and asana meaning "posture" or "sea

 Paschimottanasana

BKS Iyengarji in position

Paschimottanasana is a cultural asana therapeutic for several digestive disorders, and translates to intense stretch of the west or back in Sanskrit.Paschimottanasa is a cultural asana that helps dyspepsia and other digestive illnesses.Paschimottanasana can help a distracted mind unwind.

How to practice:

Paschimottanasana

 

Detailed positions showing the pose

1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
2.Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist.
3. When you are ready to go further, don`t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap.
4.The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.
5.In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.
6. Stay in the pose anywhere from 1 to 3 minutes.

Most aspirants should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees.



Variations in Paschimottanasana:

Prasara Paschimottanasana

Urdhva-Mukha-Paschimottanasana

Ardha-Badda-Padma-Paschimottanasana

Eka-Pada-Sirasa-Paschimottanasana

Ardha-Baddha-Paschimottanasana

Parivrutta-Paschimottanasana

Trianga-mukhaika-Paschimottanasana

Benefits:

* This posture calms the brain and helps relieve stress and mild depression.

* It stretches the spine, shoulders and hamstrings.
* Stimulates the liver, kidneys, ovaries and uterus.
* It removes constipation, dyspepsia and seminal weaknesses.
* Improves digestion.
* Helps relieve the symptoms of menopause and menstrual discomfort.
* Soothes headache and anxiety and reduces fatigue.
* Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.

Raja Kapotasana,The King Pigeon Pose

The name comes from the Sanskrit words kapota meaning "pigeon" and asana meaning "posture" or "seat".
The pigeon position can enhance physical health and mental awareness.It involves bending backward, a posture which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin.

Raja-Kapotasana

Variations: 

 Kapotasana-Pigeon Pose:

Practicing the Pose:

Kapotasana:
1. Assume a sitting posture as in kneeling.
2. Support the body on the toes and the knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes.
3. Keeping the arms straight, slowly lift the pelvis while taking in the breath.
4. Next, press the body above the waist slowly both outward and upward, throwing the neck downward. 
5.Then place your forehead on the ground in between the toes.
6.Advanced yoga patus can try placing your chin to the ground.
7.Below image demonstrates the instructions

Kapotasana

 
Rajakapotasana-King Pigeon Pose:

Practicing the Pose:

Rajakapotasana:
1.Lie prone on the abdomen.
2.Bend the legs at the knee-joints from behind upward and fold them against their respective thigh.
3.With the arms to the front for support, at full length, bend knees well with the power. Then raise the neck simultaneously with a steady lift and pull upwards to the foot, while inhaling.
4.Then touch the middle of your head to the middle of your foots,balencing on your thigh muscle and keep breathing.
5.Below image demonstrates the instructions

Sukha Raja-Kapotasana

Eka Pada Rajakapotasana-One-Legged King Pigeon Pose:

Practicing the Pose:

Eka-Pada-Rajakapotasana:

1.Start on your hands and knees.
2.Bring your right knee forward so that the knee is bent at about a 30 degree angle, the right ankle is near the left wrist, and you are perched on your outer right buttock and hip. 
3.Square your hips and shoulders. 
4.Now stretch your left leg back. Use your right hand on the floor near your right hip for balance. 
5.Bend your left knee and catch your left foot with your left hand. Bring your left arm up near your left ear so that you must arch your torso into a backbend and keep your right hand showing the sky.
6.Lift your chest and breathe. Keep bringing your left hip forward to square your hips. On an exhale release and repeat on the left side.
This image can give you an idea on the instructions given:

Eka-Pada-Raja-Kapotasana

This is an Advanced in same position with touching your Fore-Head in to your Anklets with the support of both the hands.

Poorna-Eka-Pada-Raja-Kapotasana

   

 

Variation in one leg pose

Salamba Kapotasana -Supported Pigeon Pose:

Practicing the Pose:

Salamba-Kapotasana:
1.Start on your hands and knees.
2.Bring your right knee forward so that the knee is bent at about a 30 degree angle, the right ankle is near the left wrist, and you are perched on your outer right buttock and hip. 
3.Square your hips and shoulders. 
4.Now stretch your left leg back. Use your right hand on the floor near your right hip for balance.
5.The image next to instruction can illustrate Salamba-Kapotasana.

Salamba(supported)-Pigeon-Pose

Variation with Single Leg

Benefits:
1.Stretches, strengthens and tones spinal column.
2.strengthens and limbers hip joints and groin muscles.
3.stimulates metabolic and reproductive glands and organs.
4.increases vitality.