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Step 1
Sit on the floor with your spine tall and straight and your legs extended. Inhale deeply and as you exhale, bend your knees, placing the bottoms of your feet together and allowing your knees to drop towards the floor. Draw your heels up as near to your groin as you can comfortably.
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Step 2
Reach forward and grip your big toes between your thumbs and forefingers and lift your spine tall. Relax your hips as much as you can, allowing your knees to drop. Do not try to use your own strength to lower the knees, rather gain flexibility in the hips and the knees will quickly follow.
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Step 3
Have your partner sit behind you, facing your, with his legs spread wide. He should carefully lift his legs with bent knees, and drape them over your bent knees, placing the bottoms of his feet on each side of your joined feet. At the same time, your partner should take a gently hold of your hips, just above the fold of your legs.
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Step 4
Lean your body forward slightly as your partner leans back. Relax into the pressure on your legs and against your hips and breathe deeply into the pose.
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Step 5
Hold the bound angle pose for 30 to 60 seconds before asking your partner to gently release her hands and legs. Exhale as you release your feet and extend your legs in front of you.
