Practicing bound angle pose is a simple and effective way to increase the flexibility of the inner thighs, groin muscles, knees and hip joints, as well as release tension in the lower back.

Steps

1. Start in dandasana, with your legs stretched out in front of you. Bend your knees and place the soles of your feet together, allowing the knees to relax down toward the floor and allowing the groin muscles to open. Bring the heels in as close to the groin as possible.
2. Hold on to the toes, feet or ankles with both hands and straighten the spine, lifting up out of the hips. You may find that you need to sit up on one or more folded blankets to be able to straighten the back. As an alternative, you can try sitting with your back against a wall.
3. Lift the sternum, drop the shoulders, and hug the shoulder blades into the rib cage. Take several long, deep breaths in this position. Let the inner groins soften with each breath.

Comments

The softening of the lower pelvis that occurs during baddha konasana can shift your energy noticeably. By opening up the “root” connection we introduce a more grounded note to our personal energetic field. There’s something wonderful about feeling fully awake, yet calm and still on the inside. Spend a minute or more breathing consciously as you sit in bound angle pose and see if you can invite a more satisfying emotional experience into your day.

Related Articles

Staff Pose, Dandasana
Lotus Pose, Padmasana