Bound angle forward bend 

Bound angle forward bend stretches the groin and inner thighs and strengthens the back. It is useful in making hips, ankles, feet and knees more flexible and stimulating the abdomen, which in turn is conducive to digestion. It soothes the nervous system, thus clearing and calming the mind. Focus should be on lowering the chest and abdomen rather than forehead. It is more important to ensure that spine is elongated rather than reaching as far as possible. Let your knees drop down to the floor but don’t force them. If your knees are high off the floor, shift your feet away from the groin or keep a rolled up blanket under the knees for support. Be cautious with this pose if you suffer from problems in the knees, hips, groin, lower back or spine.

How it is to be done – sitting.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Begin in bound angle pose.

2. Press the sitting bones in the floor and point your crown toward the ceiling to elongate the spine.

3. Catch your ankles or toes with your hands.

4. Exhale when you bend forward through the hips.

5. Keep your back straight as long as possible and then relax your shoulders and head forward. Move your forearms in front of your shins.

6. Remain in this pose for 15 to 30 seconds and then inhale while coming back to bound angle forward bend.

Benefits to body parts - Stretches the groin and inner thighs. Strengthens the back. Develops flexibility of the hips and knees. Aids digestion.

Other benefits - Clears and calms the mind. Soothes nervous system. Removes anxiety, fatigue or depression.

Precautions - Knees, hips, lower back, spine, and groin