How to do the Bound Angle Pose

Yoga poses have specific mental and health benefits. Yoga poses open the energy channels and strengthen the bodies control and focus of the mind. The Bound Angle pose or Baddha Konasana stimulates the nervous, reproductive and respiratory systems.

Difficulty: Challenging

Instructions

Things You'll Need:

• Wedge or folded blanket
• Yoga mat

1. Begin seated with your legs in front of you stretched forward. Adjust your hips to sit upright on your pelvis by pulling the bones of the pelvis back.

2. Exhale and bring the soles of your feet together with your knees resting on the floor. Pull the heels towards the pelvis. Inhale and lengthen the spine with the head up towards the ceiling.

3. Wrap your thumbs, first and second fingers around the toes with the fingers interlaced. Exhale and slide your heels towards your pelvis without straining. Press the knees to the floor to open the hips.

4. Inhale and lift the chest. Exhale and fold from the hips forward. Come forward as far as you can comfortably, without strain. Stay in this position for five breaths. Inhale, exhale and begin to come up.

5. Stay in this position up to 20 breaths. Inhale and bring your hands to the outside of your knees to assist bringing them away from the floor. Extend your legs, one at a time, back to the starting position.

Tips & Warnings

• If you have tight hips, sit on a wedge or folded blanket.
• Before yoga practice, set your rhythmically paced breath.
• Breathe through the nose for all inhalations and exhalations.

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