Baddha means held or restrained.
For this asana, sit on the floor, bring the heels close to the thighs, grasp the feet and spread the thighs so that the knees touch the floor on both sides.
Following are the steps to perform 'Baddha Konasana'
Sit on the floor with your legs straight in front of you.
Bend the knees and bring the heels to the thighs.
Hold the soles with both hands.
Keep the outside part of both feet flat on the floor and the back of the heel close to the thigh.
Touch the thighs to floor and touch the knees to the floor.
Interlock the fingers and grasp tightly.
Keep the spine erect and look straight ahead.
Stay in this position as long as possible
Place the elbows of the hands on the thighs and press them down, Exhale Bend forward First head and chin then nose to the floor Continue breathing as usual
Stay in this position for half to a minute
Breathe in. Lift the torso. Relax the legs. Extend the legs straight and relax.
Benefits of 'Baddha Konasana'
This asana is useful for those who have problems with urination.
Abdominal, stomach and back organs get better blood supply and these organs are stimulated.
Kidneys, prostate gland and bladder remain healthy.
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