Bound Angle

How to

1. Begin seated on the floor with your legs extended straight in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to gently drop out to the sides.
3. Draw your heels in towards your pelvis as far as is comfortable while keeping your back straight.
4. Hold your feet or ankles with your hands. If accessible, interlace your fingers around your toes.
5. Engage the outer edges of your feet and spread your toes while keeping the soles pressed together.
6. Inhale deeply, lengthening your spine upwards, and as you exhale, gently press your knees down towards the floor without forcing.
7. Maintain a soft gaze forward or close your eyes for a more introspective focus.
8. To release, inhale to lengthen the spine, then gently extend your legs back to the starting position.

Benefits

• Stretches the inner thighs, groins, and knees, enhancing flexibility in the hip region.
• Helps to improve posture by encouraging spinal alignment.
• Promotes relaxation and stress relief by calming the nervous system.
• Can aid in alleviating menstrual discomfort and digestive issues.
• Enhances circulation in the lower abdomen, nourishing the pelvic organs.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher