Bound Angle

The Bound Angle Pose, also known as "Baddha Konasana" in Sanskrit, is a seated yoga pose that stretches the inner thighs and groins. It's a great posture for increasing flexibility in the hips and opening up the pelvis. Here's how to perform the Bound Angle Pose:

Step-by-Step Instructions:

1. Starting Position:

• Begin by sitting on your yoga mat with your legs extended straight in front of you. Sit up tall with your spine straight and your shoulders relaxed.

1. Bend Your Knees:

• Bend your knees and draw your heels in toward your pelvis, bringing the soles of your feet together.

1. Bring Your Heels Close:

• Bring your heels as close to your pelvis as you comfortably can. Your feet should be touching, and your knees should be opening out to the sides.

1. Hold Your Feet:

• Hold onto your feet with your hands. You can grasp your toes, ankles, or shins, depending on your flexibility. Use your thumb and first two fingers to hold your big toes, if possible.

1. Engage Your Core:

• Sit up tall and engage your core by drawing your navel in toward your spine. This will help maintain good posture and protect your lower back.

1. Open Your Knees:

• Gently press your knees down toward the floor, using your elbows to create a little extra pressure. This action helps open your hips and stretch your inner thighs.

1. Lengthen Your Spine:

• Lengthen your spine by lifting your chest and gently hinging forward at your hips. Avoid rounding your back.

1. Maintain Your Breath:

• Breathe deeply and evenly as you hold the pose. You can use your breath to help release tension and deepen the stretch.

1. Hold the Pose:

• Stay in the Bound Angle Pose for as long as it's comfortable for you. You can start with 30 seconds to a minute and gradually work your way up to longer holds.

1. Release the Pose:

• To come out of the pose, gently release your feet and extend your legs back to their straight position.

Tips:

• If you have difficulty bringing your heels close to your pelvis, or if your knees are far from the floor, it's okay to place yoga blocks or cushions under your knees for support.
• Be gentle with yourself and avoid forcing your knees toward the floor. It's more important to maintain proper alignment and avoid straining your hips.
• Focus on your breath and use it to relax and deepen the stretch in a gradual and comfortable manner.

The Bound Angle Pose is an effective way to open the hips and stretch the inner thighs. Regular practice of this pose can help improve flexibility in the hip and groin area, making it a valuable addition to your yoga routine.