** Posture: Baddha-kona-asana The Restrained Angle Pose ** Translation: Baddha is a Sanskrit word that signifies "bind," "chain," "caught," or "restrained." The restrained-foot-angle stance is named after the words pada and kona, which indicate foot and corner or angle, respectively. ** Pronunciation: ba-dah-cone-ah-sa-na ** Difficulty: (4) ** Instructions: 1- Sit on the floor with your legs crossed and straight out in front of you. Maintain a straight back, level shoulders, and a level head. Inhale deeply while placing the hands, palms down, flat on top of the thighs. 2- Exhale and bend your knees, bringing your feet closer to your body. 3- Bring the soles of the feet together, clasp the hands over the feet, interlocking the fingers, and place the heels against the perineum. Each foot's outside border and little toe should be in contact with the ground. 4- Keep the back straight while lowering the knees to the floor. If required, use your elbows to press down on your thighs to bring your calves and knees to the floor. Maintain the position by slowly inhaling through your nose. 5- Relax your posture by sitting with your legs outstretched and your hands on your thighs. ** benefits Baddhakona-asana stretches the knees and improves circulation in the legs when practiced regularly. It should be done on a regular basis till one feels comfortable sitting in padma-asana. Aside from the legs, the stomach, pelvis, and lower back are the primary parts of the body that are stimulated. It is considered to be beneficial to the kidneys, prostate, and bladder. One of the few poses that may be comfortably done shortly after eating is baddha-konasana. Duration/Repetitions: Depending on your comfort, hold the stance for thirty seconds to two minutes. Repeat the process two or three times more.