Activity
Baddha-kona-asana (The Restrained Angle)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Baddha-kona-asana The Restrained Angle
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Baddha-kona-asana The Restrained Angle
Class: Class 1
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Baddha-kona-asana (The Restrained Angle)
Learning Outcomes
Students will practice and improve flexibility and mobility in the hips, groins, and lower back.
Students will cultivate mindfulness and relaxation through focused breathing and concentration.
Students will develop body awareness and alignment, promoting overall physical well-being.
Description Of Activity
Rule Description:
Sit on the floor with legs extended.
Bend the knees and bring the soles of the feet together, allowing the knees to drop out to the sides.
Clasp the hands around the feet or ankles.
Lengthen the spine and engage the core.
Inhale deeply, lifting through the crown of the head.
Exhale slowly, gently pressing the knees towards the floor.
Hold the position for 30-60 seconds while maintaining steady breathing.
Release the pose with care, extending the legs back out.
Extensions:
Encourage students to explore other yoga poses that complement Baddha-kona-asana, such as Seated Forward Bend (Paschimottanasana) or Bound Angle Pose (Upavistha Konasana).
Integrate mindfulness techniques into the practice, such as guided meditation or body scans, to deepen relaxation and self-awareness.
Discuss the benefits of regular yoga practice for physical and mental well-being, promoting a holistic approach to health and fitness.
Variations
Place blocks or blankets under the knees for support if students experience discomfort or tightness.
For a deeper stretch, gently lean forward from the hips while keeping the spine long.
Explore variations of arm placement, such as reaching the arms forward or extending them overhead.
Coaching Tips
Encourage students to focus on maintaining length in the spine and an open chest throughout the pose.
Emphasize the importance of listening to their bodies and finding a comfortable stretch without forcing or straining.
Remind students to breathe deeply and evenly, using the breath to relax into the pose.
Equipment/Material Required
Yoga mats or comfortable floor surface