bound angle pose – baddha konasana
bound angle pose – set up
- Sit with your legs straight out in front of you
- Bend your knees, draw your heels toward your pelvis, and then allow your knees to drop out to either side with the bottoms of both feet pressed together
- With your ‘peace’ fingers, clasp your big toes
- Lengthen through the spine
bound angle – working within the pose
upper body
- Lengthen the front of your torso through the sternum
- Draw your shoulders down away from your ears
lower body
- Let the tops of your femurs (thigh bones) drop down toward the floor
- Resist the urge to press your knees or thighs down toward the ground – letting the heads of your femurs drop is much more effective in increasing mobility in the pose, not to mention safer
bound angle pose – modifications
- If it’s too much on your hips to let your knees drop naturally, place a block or blanket (or towel, whatever) underneath your outer thighs for added stability & support
- If this pose feels awesome and you want to increase the level of sensation, try placing sand bags on your inner thighs
- You can fold forward and rest your forehead on a block or your feet, keeping the spine long – bend from the hip joint and not the waist
- As your expression of the pose advances, you can try opening up the soles of the feet, as though your feet were a book and the outer edges were the binding. The aim is to have the soles of the feet facing the ceiling
bound angle pose – benefits
- Stretches inner thighs, knees, and groins
- Stimulates the heart and improves circulation
- Increases hip mobility
- Eases fatigue as well as symptoms of anxiety and depression
- Eases pain associated with sciatica
- Stimulates abdominal organs – specifically the ovaries & prostate gland, bladder, and kidneys
bound angle pose – contraindications
- Avoid this pose if you have any groin or knee injuries
