Bound Angle Pose

Bound angle pose or baddha konasana stretches your groin and inner thighs. This is a very useful pose for developing flexibility of the hips, knees, ankles and feet. It opens and increases circulation to the pelvic region. Hence this is a very good prenatal exercise and can relieve menstrual problems. Avoid this pose if you have injury in the groin or knee region. You can use the wall for supporting the back if you have back problems or find it difficult to hold the pose. Rocking the body from side to side will massage your hips, removing tension and tightness. Gently bouncing your knees up and down is called butterfly pose. This version releases tension from the groin region while opening up the hips and inner thighs.

How it is to be done – sitting.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Perform staff pose.

2. Bending your knees, join the soles of the feet.

3. Hold your feet or ankles and move your heels to the groin as far as possible.

4. Exhale and let your knees drop to the floor.

5. Keep your arms and shoulders relaxed.

6. Press the sitting bones in the floor and let the crown of the head point to the ceiling to lengthen the spine. Imagine your knees opening like the wings of the butterfly.

7. Remain in this pose for upto 2 minutes before returning to staff pose.

Benefits to body parts - Stretches groin and inner thighs. Increases the flexibility of hips, ankles, knees and feet. Improves circulation. Opens pelvic region. Excellent prenatal exercise and relieves menstrual problems.

Precautions - Knee or hip problems.