Touted as a boon for women, this is Baddhakonasana – one of the key seated poses in the asana repertoire.
It is a superb posture for the hips, internal organs and inner thighs.
If you are just beginning, then keep the feet away from the body, place a block or folded blankets under you, to raise your seat slightly. For more ease place a block beneath each knee as well.
Skip this pose, if you have pain in the knees.
It offers stability and could be a suitable alternative for those who cannot practice other crossed leg positions such as lotus pose (padmasana)
To refine this pose, soften the inner groin area and press down the inner thigh area with your palms gently. Never push the knees though. Ahimsa or non-violence is a cornerstone, and it’s practice begins on the mat by being kind to oneself.
To make this pose more challenging, draw the feet closer to the body, and bend forward until your nose touches the floor and your chest is almost touching the ground. Yield to the breath, inhale and ground yourself, exhale and lengthen further. Stay in this position until you feel comfortable. Inhale and return to an upright position.
Enjoy the serendipity that this seated practice offers.