Baddha konasana

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irlyogi	Baddha konasana	Lead	[-]
Posts: 206 (03/28/07 08:18:30) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None I've looked for this topic, but to no avail, so apologies if I'm starting a new un-necessary thread This pose is now my nemisis. It has been since I started Ashtanga 3 years ago. While my practise has improved beyond my wildest imaginings in that time, this pose is pretty much exactly where i was back then. I simply cannot go forward on my own. There is no pain, just immobility. I am finishing primary, I spend time on this pose every day, doing it twice, with double or treble the amount of breaths just to try to figure out whats going on. I just cant seem to get thet "roll" forward in the hip-pelvis region. Its now really starting to bother me. When I do get to have an adjustment its the only time I can get reasonably far forward, and even then, my knees are up around my ears somewhere...... I can do padmasana (it took a while!!) and all the bound lotus poses on both sides. I worked a lot in pigeon and ankle to knee, and still do, but they haven't semed to do anything for me in bad-ass konasana, as I'm now calling it...... Any suggestions, insights, support from fellow sufferers is most welcome Thank you Ps: YV, u can delete earlier posting, thanks for advice
Alina76	Baddha Konasana	#1	[-]
Posts: 2 (03/29/07 18:29:14) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Hi I had the same problem when I first started practicing. I would just get stuck leaning forward and be no where close to the floor. What helped me tremendously in the following order: 1. Sit with your back to the wall, put your hands on the wall behind you and use it to push yourself forward and down when sititng in baddha konasana. Its important to tilt from the pelvis and the forward pushing seems to help that. 2. Getting adjusted by my teacher every few days and squashed flat. 3. Other hip openers help a little, pigeon etc. Try the one with the wall, as you get further forward and down, put your hands on a block on the wall to help push you even further forward. Oh yes and once you get low enough you can also use the elbows to press the knees down.
Susananda	Re: Baddha Konasana	#2	[-]
Posts: 488 (04/01/07 23:31:43) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Open the feet as much as you can and press the little-toe sides together?
azyogini	Re: Baddha Konasana	#3	[-]
Posts: 270 (04/02/07 06:24:47) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	*Quote:* and press the little-toe sides together I remember reading this sort of direction and "pressing" in a delicate sort of way. Then I tried pressing hard. Made all the difference in the world. Of course, I then had to adjust my enthusiasm so my knee caps wouldn't shoot out from under my skin. But the point is, the so-called "pressing" is perhaps more intense than the term might imply.
thecapoots	Re: Baddha Konasana	#4	[-]
Posts: 1 (05/03/07 10:55:00) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I'm not sure how accepted this method would be, but whenever I've had problems with immobility in a forward-folded position, it's generally because the weight is too far back on the sit-bones, and the person is trying to fold from the lower back instead of from the hips. You might try sitting on the edge of a folded blanket or a wedge to facilitate the tilt. Though I don't know how "acceptable" that is... some of you people kinda scare me... Hee...
neti neti	Re: Baddha Konasana	#5	[-]
Posts: 692 (05/03/07 17:51:43) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Oh, I hear your pain!! Hopefully not pain though. I have had so much trouble baddha K. Its truly a humbling experience. In my own experience I have found that my hips didn't really start to open in the right way until I started Eka and dwi pada in second. Something about the access into those deep inner hip and back stuff that made it open up. Maybe try doing some yoga nidrasana type stretches in the evenings, Just trying to open the hips in that special lower back/inner hip kinda way. My teacher has said that all the big poses in first are about the lower back and hips. NN
nirbhi	Re: Baddha Konasana	#6	[-]
Posts: 35 (05/04/07 07:36:51) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	1. Sit up on your sitting bones as you are able, lift your heart as you are able, lengthen the knees away from each other by pressing the baby toe side of the feet together while using your hands to open the soles of the feet upwards. Move the heels away from each other and try to turn them up. This will help facilitate the knees and legs moving towards the floor. This may take a long time. You groins may give you a big hello. Do this until you can actually do it. 2. Before stretching forward get a sense of the sitting bones and heels drawing towards each other. This may be accomplished by sitting up, using the hands to lengthen the feet away from the ankles and drawing the bottom end of the shin bones back towards the sitting bones while keeping the sitting bones oriented in the forward direction you are lengthening your feet. Mula and uddiyana bandha should appear. Whilst all this is going on maintain the qualities and actions of #1. 3. Maintain the qualities and actions of #'s 1 and 2 as you strech forward over your feet. 4. Keep your jaw and face relaxed. Gaze at your nose. 5. Happy happy. 6. Slowly slowly. Hope this all makes sense. Peace.
gatekpr01	Getting squashed...	#7	[-]
Posts: 48 (05/04/07 14:28:56) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Quote: "Getting adjusted by my teacher every few days and squashed flat." I'm beginning to feel this is the way for those of us with really tight hips....and knees up in the air. Sometimes I use a strap (outside of regular practice) to hold feet and legs in close position. Take care thought, Once I almost could'nt get untied...had to roll around for a while to loosen the strap. Above all, patience for hip opening will keep your knees intact.
gatekpr01	Re: Getting squashed...	#8	[-]
Posts: 48 (08/14/07 03:41:33) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Update on Baddha konasana. Last week, during a workshop with a certified instructor, I got assisted in B.K. at 3 different mysore practices. Without too much difficulty (or discomfort on my part), he took my legs flat to the ground, then my chest to my feet. Another time, my forhead to my toes, as in B position. I think, I was a little amazed, perhaps scared for my knees, but without problems. Actually I came out laughing, probably from relief. It is wonderful to see and feel what can happen with help and a good solid adjustment. Now I'm home, back to self practice and knees and torso up in the air. Rats.
azyogini	Re: Getting squashed...	#9	[-]
Posts: 270 (08/14/07 05:32:37) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	You can do a little self-adjustment research (squashing) with sandbags: one on each thigh and one on your back.
spangled	Re: Getting squashed...	#10	[-]
Posts: 3490 (08/21/07 02:38:04) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	BKS Iyengar used to use cobblestones.
azyogini	Re: Getting squashed...	#11	[-]
Posts: 270 (08/21/07 04:52:18) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I'm surprised I don't see them sold, along with sandbags, ropes and setu bandha benches.
bandawoman	Re: changes over time	#12	[-]
Posts: 2349 (08/22/07 09:05:22) Clearer of Obstacles Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	What happened to the five breaths upright, either before or after folding forward? I remember this being taught when I initially took classes; is it now completely gone? B
illicitstupidity	ye ole baddha k	#13	[-]
Posts: 79 (08/22/07 10:02:15) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	in SF in May, I was told by an authorized teacher that it's 5 breaths flat back, 5 breaths rounded back, vinyasa. cheers! patrick
country girl	missing five breaths	#14	[-]
Posts: 60 (08/22/07 11:54:38) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	This just changed where I practise too. I miss the upright five breaths because a) it gave me a chance to recover after the navasana to supta k ordeal, and b) it gave my hips a chance to prepare for what was going to happen next in the fold forward part. Going straight into the fold forward, especially if there is an adjustment, is quite a bit scarier for me than getting to hang out in the pose sitting up for a few breaths first. Also, we just dropped the looking up part of bhudja and now go immediately to the forehead to the floor part. And I miss those five breaths too. When I am practising on my own I usually do both in the "old" way.
maritimeboi	Re: missing five breaths	#15	[-]
Posts: 72 (09/02/07 12:24:25) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	mostly was dropped for time reasons, much like holding the toes on the floor for 5 breaths before rolling up in Urdva muka pashimottanasana. younger authorized teachers will follow exactly what is being taught at Ayri, the more senior ones don't seem to care what you do. the idea being "practice what you were taught, until you are specifically told different and even then question which option works best for you" -darby (he accually said until i tell you to do different :P ) moral of story, i don't teach the upright version, but i practice it, and let someone who wants to do it in mysore class
CAL	Baddha Konasana	#16	[-]
Posts: 1 (12/16/07 12:42:25) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I have the same problem in BK in that unassited, I can't really get much of a forward bend. With my teachers assistance I can get my knees to the floor and have the soles of my feet pointing upwards and he can squash me pretty much flat to the floor. The problem is that for the first 30 degrees of the forward bend going down, I get really bad pain, which I think is sciatic, it then eases as I go deeper into the forward bend. On the way out the pain is even worse. Anyone else had this problem or have any suggestions?
billhuki	Re: Baddha konasana	#17	[-]
Posts: 191 (12/17/07 08:20:50) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	If you feel bad pain while being adjusted in this pose or any other don't do it. It's not an openning. Trust me. Listen to your body. Pain is bad strtching and breathing good.
Mr Ben		#18	[-]
Posts: 46 (06/28/09 14:25:49) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I used to sit for long periods of time in Baddha Konasana against a wall, with the spine dead straight upright. You can even do that right after eating a meal. It's nice. I believe these times opened my hips nicely. I also don't tend to sit on chairs much at home. The floor has become more comfortable in recent years. I think that helps too. I guess that might depend on your home situation though; your family may think you've flipped. As for going forward, I turn my attention to pushing the sacrum down into the earth, as opposed to lifting the chest up and over. It seems to take all of the stress out of the equation. Last Edited By: Mr Ben 06/28/09 14:28:01. Edited 1 times.
YogaVane		#19	[-]
Posts: 950 (06/29/09 10:09:05) Lady Governess Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Best advice I ever received for B.K. : "No matter what, contract your anus!.
azyogini		#20	[-]
Posts: 270 (07/03/09 06:19:55) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Last time I commented in this thread, BK was my nemesis and I couldn't get my head to the floor unless my teacher squashed me. Then, for a year, he either squashed me every single day, or placed a couple of sandbags on my back. Honestly, it seemed like nothing was really happening, but we just went along persistently. Then there was close to a half year where my right piriformis was shot and I couldn't do the pose at all. (I suspect due to the relentless daily weighted version.) Went back to the pose after the piriformis recovered and now can put my chin on the floor without any drama or weight or extra breaths. I'm pretty sure any other persistent practice would have yielded the same results, so not proposing this as the "answer." Just suggesting that keeping at it, even when it doesn't seem like you're getting anywhere, is the key.

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