How to Do a Bound Ankle Yoga Pose

Yoga is a dynamic fitness method which helps to elongate the muscles, increase flexibility, strengthen and tone the body while calming the mind and improving overall bodily function. The bound ankle pose is a great way to open the hips, relieving tension in the groin, hamstrings and hips. While the advanced bound ankle pose may be difficult for some, a few tips and a yoga block can get you started.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Yoga block

1. Sit in a cross legged position on your yoga mat with your spine straight and tall. Begin the bound ankle pose by bringing the soles of your feet together, pulling your ankles in to your body and gently resting your arms on your knees. Take note of the height of your knees. The goal in this pose is to bring your knees as close to the mat as possible, with your hips higher than your knees.

2. Use a yoga block to assist your positioning in the pose. Place a block directly below your sitz bone and then, again, place your feet together and allow your knees to drop. The block will help you gain flexibility as your heighten hips increase the stretch.

3. Lift up from the hips, elongating the spine through the crown of your head. Roll your shoulders down and back to open the chest and rest your arms on your knees. The gentle weight of your arms will also help to increase the stretch.

4. Close your eyes and breath deeply, holding the bound ankle pose for at least five full breaths. As you gain flexibility, you can replace the block with a blanket or fold your yoga mat. Eventually, your knees will reach the ground without assistance.

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