Baddha Konasana [B] - Bound Angle II

Stretches the inner thighs,groins and knees.

STEPS :

1. Sit on your yoga mat with your legs extended straight in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Let your knees drop out to the sides, forming a diamond shape with your legs.
4. Hold your feet with your hands. You can either clasp your hands around your toes or hold the big toes with your first two fingers and thumbs.
5. Sit up tall and lengthen your spine.
6. Roll your shoulders back and down to open your chest.
7. Use your elbows to gently press your knees down toward the floor.
8. Don't force the knees; allow them to move naturally as you deepen the stretch.
9. Take deep, slow breaths as you hold the pose.
10. With each exhalation, try to relax your hips and allow them to open further.
11. Stay in the pose for about 30 seconds to 1 minute, breathing deeply throughout.
12. To release the pose, let go of your feet and extend your legs straight out in front of you.

 

  

Benefits

 

• Strengthens and improves flexibility in the inner thighs, groins and the knees.
• Helps to sooth menstrual discomfort and digestive complaints.
• Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.
• Helps open up the lower back and relieves sciatica

Who Can Do

Consult a doctor before beginning an exercise regime.