Bound Angle Pose

Anatomical Focus: Thighs, groins. Stretching is more of an emphasis for this pose than strength or balance building. If this is a particular draw for you, consider buying a book focused on stretching techniques.

Benefits: The bound angle pose stretches the inner thighs, knees and groins. It relieves stress, anxiety and symptoms of menopause. This pose, when practiced by pregnant mothers until late term, is said to ease childbirth.

Cautions: Do not force the knees or thighs down with your hands – this may lead to groin injury.

Hints/Tips: Advanced students can stretch further by leaning their torso over their feet if the thighs are already touching the ground.

Preparatory Poses:
• Virasana
• Supta Padangusthasana

Steps to performing baddha konasana:
• Sit upright on the floor with your legs extended out in front of you.
• Bend your knees and bring the soles of your feet together in front of your groin so your knees stick out to the side.
• Grab the balls of your feet with your hand and bring your heels as close to your waist as possible without lifting them off the ground.
• Straighten you back and push your sternum out, and lower your thigh muscles as far as they’ll go. However, do not force your knees down.
• Hold this pose for one to five minutes. When it comes to holding such longterm poses as this, music can be a great yoga enhancement.

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