Eka Padangusthasana


Eka Padangusthasana, Sivani Asana, Perineum Pressure Pose

How to perform Eka Padangusthasana

Squat down with your heels in the air in Utkatasana . Check which of your nostrils is active.
If it is your left side place the left heel under the perineum between your sexual organ and anus.

Then place your right heel on your left knee, balancing on your left foot. Bring your hands in Namaste position in front of your chest and smile. Repeat the same from the other side.

Benefits of Eka Padangusthasana

Through the pressure on the perineum, It can thus make you feel more rooted and connected with where you come from.

Eka Padangusthasana is a good yoga pose for all kind of sexual problems like premature ejaculation and frigidity.

Practicing the Perineum Pressure Pose is good for brain and concentration and against stress as well. You pressurize your perineum and with this the root point of your nervous system. This improves the mental health, the consciousness level and you are more focused to a subject like in meditation practice or as a student.

With the practice of this yoga pose you strengthen the blood flow and thus also purify your blood. Piles may be prevented in this way.

Eka Padangusthasana is a great balancing pose but not only physically but also emotionally and psychologically. Bad dreams, insomnia and stress can be prevented and it is good for the memory.

Focus Points

The focus should be to balance your body on one heel not to bring your arms up in the air.
Focus on the perineum during your practice. Sit with a straight spine and your head straight.

Tips and Help

Looking straight to a central point which is not moving will stabilize your posture and help you keep your balance.

Closing your eyes can make you lose your balance so keep them open.
You can also support your body by placing your hands on the ground.

Baddha Konasana – Bound Angle Pose


Baddha Konasana, Bound Angle Pose, Cobbler’s Pose

How to perform Baddha Konasana

Sit in Dandasana with your legs stretched out in front of you and your back straight. Bend your knees with exhalation and bring the soles of your feet together. Pull them as close to your perineum as possible.

Slowly let your knees fall further down until your legs are nearly horizontal and parallel to the floor. Sit comfortably with thus opened hips and let your perineum be in direct contact with the ground.

Advanced Variation of Baddha Konasana

If you are relaxed in this position and would like to continue to further advanced practice, you can bend forward with a straight back and place your chin on the floor.

From Baddha Konasana you can go into Gorakshasana or into Titali Asana.

Benefits of Baddha Konasana

Along with Sarvangasana, Baddha Konasana is one of the most recommended postures for women. It especially good for women during pregnancy and after giving birth.

This yoga pose moves your pelvic region, rotates your hips, stretches your hip muscles and leg muscles and thus increases flexibility and elasticity. This flexibility alleviates labour and labour pain.

Regular practice of Baddha Konasana also helps in case of irregular menstruation. Menopause problems can be relieved, too.

Of course this flexibility for hips and groins is not only good for women! It even reduces the risk of hernia.

Practice of this yoga pose prevents and cures lower back pain and sciatica pain as well as it strengthens the thigh muscles. It can be good in cases of slip disk and sacrum displacement but please consult with your doctor before whether you are fit to do this exercise.

Bladder and kidneys are stimulated in this yoga pose which helps prevent urinary tract problems, slow urination and burning while urinating.

It is an anti-stress pose that relaxes your system and thus can cure anxiety, fatigue and depression. It is also said to have good effects on the heart and lungs. High blood pressure and asthma problems shall be reduced by practice of this pose, too.

Through the work in your entire pelvic region.

Focus Points

Relax your hip joints and focus on bringing your legs further down rather than bringing your knees down.

Tips and Help

You can take a blanket under your buttocks to raise your sacrum. This will give you comfort in this sitting position. Especially in the west, where people are not use to sitting on the floor, many people will find it easier to use a blanket to sit on.

Do not press your knees down with your hands. If you want to stretch even more, you can press down your thighs instead.