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Yoga Postures >> Baddha Pakshi Asana (Bound Bird Pose) Yoga Posture
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How to do Baddha Pakshi Asana (Bound Bird Pose)
Baddha Pakshi Asana, also known as the Bound Bird Pose, is a seated yoga posture that helps improve flexibility, balance, and hip opening. It strengthens the lower body muscles while enhancing posture and mindfulness.
Step-by-Step Instructions to Perform Baddha Pakshi Asana
- Begin in Dandasana (Staff Pose) by sitting on the floor with your legs extended straight in front of you and spine upright.
- Slowly bend both knees and bring your heels close to your lower abdomen. Try to press your knees gently toward the floor.
- Bring your heels as close as possible to the pelvic region without straining. Avoid forcing the stretch; stay within your hip-opening capacity.
- Gently hold your ankles to maintain the posture and keep the heels closer to your pelvis.
- Keep your back straight, chest lifted, and shoulders relaxed. Expand your chest and shoulder blades.
- Hold the posture for 5-7 minutes or as per your comfort level. Maintain slow, deep inhalation and exhalation.
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Benefits of Baddha Pakshi Asana (Bound Bird Pose)
Strengthens the knees, ankles, and toes.
Improves thigh, hip, and leg muscle function.
Enhances spinal alignment and improves posture.
Helps relieve mild back pain and muscle stiffness.
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Therapeutic Indications
Paraplegia or post-paralysis recovery support.
Calf and leg muscle strengthening.
Improves blood circulation in the lower body.
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Contraindications (Who Should Avoid This Pose)
Avoid practicing Baddha Pakshi Asana if you have:
Abdominal injuries.
Knee or ankle pain/injuries.
Arthritis or severe joint conditions.
Poor body-breath coordination.
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Who Can Practice Baddha Pakshi Asana?
Individuals aged 14 to 60 years.
Yoga practitioners looking to improve hip flexibility and leg strength.
Who Should Avoid
If you are above 60-70 years of age.
Pregnant women or those who have severe joint discomfort.
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Final Pose Picture
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