How to Do the Bound Angel Pose
The bound angle pose (also known as Baddha Konasana) is an excellent pose to boost flexibility in your hips and thighs. It also happens to increase circulation to the pelvis, making it a fine prenatal exercise and an excellent way to help relieve menstrual pain.
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Instructions
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1
Sit with your legs straight out in front of you. Exhale, and bend your knees close to your body, pulling your heels toward your pelvis.
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2
Slowly, drop your knees out to the sides. Don't force your knees down, however; instead, gently bend out from your thigh, and bring your knees with you.
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3
Press the soles of your feet together. Bring your heels as close to your pelvis as close as is comfortable while keeping the outer edges of the feet firmly on the floor. Grasp a hold of your feet at the toes, or, if not there, the instep, ankle or shin.
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4
Keep your back straight: sit with your sitting bones even on the floor. Draw back your shoulder blade and lengthen the front torso by raising your sternum gently upwards.
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5
Maintain this pose for several breaths (one to two minutes).
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6
Inhale, and lift your knees up from the floor. Extend your legs back to Step 1.
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Tips & Warnings
As with all yoga, make sure to monitor and steady your breathing.
If you have any problems with your knees or groin, avoid this pose.
