beginner level

• shoulders down
• stretch upward
• open the chest, direct it upwards
• lengthen the spine
• open the feet like a book
• spreading the knees, direct them back in line with the hips
• external rotation of the hips
• opening in the hip joints
• gently guide the knees towards the floor
• bring the heels closer to the groin

Baddha Konasana facilitates the opening of the hip joints. It is recommended for alleviating menstrual pain.