BAH-dah koh-NAHS-ah-nah
An essential hip-opener that encourages a humble surrender and deep grounding. It creates space in the inner thighs and groins while providing an anchor for spinal lengthening.
Bring the soles of the feet together.
Allow the knees to fall open like the wings of a butterfly.
Elongate the spine toward the ceiling.
Sit tall on the sitting bones; draw the heels in toward the pelvis.
Hold the feet or ankles, pressing the outer edges of the feet firmly together.
Peel the soles of the feet open like a book while keeping the outer edges connected.
Lead with the heart as you fold; avoid rounding from the upper back.
Increases mobility in the hip joints and stretches the adductors.
Stimulates abdominal organs, ovaries, and prostate gland.
Calms the mind and helps relieve symptoms of stress and fatigue.
Place a block under each outer thigh to allow the hips to relax if the knees are high or painful.
Sit on the edge of a folded blanket to tilt the pelvis forward and prevent rounding in the lower back.
Loop a strap around the sacrum and over the feet to keep the heels close to the body without muscular strain.
Stand behind the student and place palms on the upper inner thighs, applying a gentle downward and outward pressure.
Avoid pressing directly on the knee joints; stop if the student's lower back begins to round.
Place one hand on the sacrum and the other on the upper back (between shoulder blades), encouraging length and a forward hinge.
Ensure the student is breathing deeply; do not force the fold.
Pull your feet in.
Bring your heels closer to your body, keeping your spine long and straight.
Put your knees on the floor.
Let your knees relax gently towards the floor.