Find safe alignment for your body and be conscious of the second chakra
If you need help activating your hips and inner thighs …
Try placing a block between the feet. Press your heels firmly into the block at at least 90 miles per hour! Pull the balls of the feet away from the block, turning the soles to face upward. Then place your hands behind you, pressing into the floor to lengthen your spine.
See also Sun Salutation With a Block
If you have tight hips …
Try placing rolled-up blankets underneath your legs. This can help relieve tension in your hips and reduce strain on your knees. Roll the blankets so they are at a comfortable height and place them so they support the femurs and the lower legs.
See alsoSafely Modify Head-to-Knee Pose
If you are rounding through your lower back …
Try looping a strap, putting it across your sacrum, over the tops of your thighs, and underneath your feet. The strap will lift your lower back and hold your feet closer to your pelvis, giving you a deeper groin stretch. The strap should be tight, but not so restrictive that you feel compression in your hip joints. It will provide support much like the blankets did in the last modification, holding your body in place so that you can relax deeper into the pose.
Baddha Konasana and Padmasana, like all hip-opening asanas, bring your focus to the second, or svadhisthana chakra, the seat of our emotional and creative desires. These postures present opportunities to purify that chakra of negative, unresolved sexual or creative relationship issues. Tightness encountered in the hips, groins, and core during Baddha Konasana and Padmasana can come directly from our karma, or how we have treated others in our past. When we are able to let go of tension in these areas by stretching and surrendering, it is an indication that karmic issues with those past relationships are resolving, freeing up creative energy for other pursuits. Try to maintain a calm mind and a forgiving heart, free of anger and blame toward others, while practicing these intense hip openers.
See also Sacral Chakra Tune-Up Practice