Badha Konasana Yoga Pose Instructions
1. Begin in a seated position with the souls of your feet together. Let the knees fall comfortably out to the sides. Wrap hands around feet. Rather than using force, use the breath to invite the hips to open and allow the knees to come closer to the ground.
2. Find length in your spine as you draw the abdomen in toward the spine. Keep this length as you begin to fold forward.
3. Reach the elbows toward the ground. Once you feel like you’ve reached your stopping point within the fold, lower the head. Keep working to find length in the spine in order to avoid much rounding in the back. Stay here and take a few deep breaths as you focus on releasing tension. Take an internal scan, sending oxygen to the muscles that have the most resistance in the pose.