Benefits of the pose:
Doing Baddha Konasana this way will help to strengthen the back and core muscles as well as the outer hips. You may find you also get a stretch around the inner thighs and hips.
Getting into the pose:
Come to sit, and bring the bottoms of your feet together, knees out to the sides. If you notice your lower back rounding and your tailbone getting closer to the floor, grab a blanket, fold it up, and sit on it.
We want a nice long spine (think Tadasana).
Now place your hands behind you, on the blanket if you are sitting on one and lift your bum off the ground. Try and stick your bum out behind you – moving the ‘sitz bones’ (ischial tuberosities) back in space – and then place your sitz bones back down.
Keep the sacrum moving “in and up” to keep the muscles in the back working.
Bring your hands to the tops of your feet or ankle joints and sit up taller.
Press the soles of the feet together and try extending the inner thigh out towards the inner knees, while drawing the outer knees closer to the outer hips. This should allow the knees to get closer to the floor.
Once you’re in the pose:
No need to press down on your knees with your hands. That will only cause injury and harm to the body.
Continue these actions of sacrum “in and up” and the spine long.
Keep outer knees drawing back towards the outer hips.
Hold for 1-2 minutes. No folding forward in this one.