Baddha konasana or the bound angle pose

Baddha konasana or the bound Angle pose:-

How to do??????

• Sit on the floor with legs stretched out.
• Bend the knees and bring the feet together.
• Hold the ankles with the hands and pull it towards the groins.
• Wrap your interlaced fingers around the feet and hold it.
• Pull the feet towards you as much as possible. Do not strain.
• Try to keep the knees as close to the ground as possible, but do not force it.
• Keep the chest open and the back straight. Relax the arms and shoulders and gaze straight ahead. Breathe slowly and steadily with awareness.
• Hold the position as long as you are comfortable.
• To release the position, free the hands and stretch the legs. In front of you. Gently massage the thighs and groin muscles if there is any pain and if  needed, lie in shavasana as a relaxation pose.
• The knees can also moved up and down in the final position, also popularly known as the butterfly pose .

It's benefits.....

• Baddha konasana improves the flexibility of groin muscles, the hips and the thighs.
• The pose is good fot preparation to sit in other meditative postures like the lotus pose or padmasana.
• Helps to open up the pelvic area and can alleviate sciatica.
• It can help women to  regulate their menstrual cycle.
• It can relieve hernia.

Contradictions.........

• Women should avoid this during menstruations.
• It should not be done by those suffering from any groin, hip or knee injury.
• Those who have high blood pressure and heart problems should avoid this.

Bakasana or crow pose

Bakasana or crow pose:-

How to do??????

• Squat on the floor with legs slightly apart.
• Place the hands on the floor and let the palms feel the floor.
• Raise the heels and balance yourself on the toes.
• Slowly bend forward and shift the weight of the body to the palms.
• Lift yourself up using the palms. The elbows will be bent. Raise yourself up further till the hands are perpendicular to the ground.
• Now the entire weight of the body will rest on the palms and the knees should touch the outside of the hands, just above the elbows.
• Retain the breath in the final position. Maintain this position for as long as you are comfortable. Your concentration should be on maintaining the balance of the body.
• To release the pose, return to the initial squatting position and breathe normally.
• Repeat this as many times as you are comfortable.

It's benefits.........

• It stretches and strengthens the back.
• It strengthens arms.
• It tones the abdominal wall.
• It aids back pain and indigestion.
• It can remove tension and anxiety.

Contradictions.........

• Those who are suffering from knee, joint and back pain should avoid this.
• It should be avoid by women who are pregnant or women during their menstrual cycle.
• Blood pressure patients should avoid this pose.