- Sit erect with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. Make the spine, neck and head erect. This is Starting Position called Dandasana of Sitting Asanas / Postures.
- Stretch your legs straight in front.
- Bend the knees and bring the feet closer to the trunk.
- Bring the soles and heels of the feet together and catching the feet near the toes, bring the heels near the perineum. The outer sides of both feet should rest on the floor, and the back of the heels should touch the perineum.
- Widen the thighs and lower the knees until they touch the floor.
- Interlock the fingers of the hands, grip the feet firmly, stretch the spine erect and gaze straight ahead or at the tip of the nose. Hold the pose as long as you can.
- Place the elbows on the thighs and press the down. Exhale, bend forward, rest the head, then the nose and lastly chin on the floor. Hold this position from half a minute to a minute with normal breathing.
- Inhale, raise the trunk from the floor and come back to straight posture.
- Then release the feet, straighten the legs and relax.
Badha-konasana posture is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back get a plentiful supply of blood and are stimulated. It keeps the kidneys, the prostrate and the urinary bladder healthy. It is well known that diseases of the urinary tract are rarely found among the Indian cobblers and the reasons for that they sit all day in this pose.
Badha-konasana posture relieves sciatic pain and prevents hernia. If practiced regularly, it relieves pain and heaviness in the testicles.
