Bound Angle Pose

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 drop out to the sides.
3. Draw your heels in towards your pelvis as comfortably as possible, forming a diamond shape with your legs.
4. Hold your feet or ankles with your hands, keeping your spine straight and your shoulders relaxed.
5. Engage your core slightly to support your lower back and sit up tall, lengthening through the crown of your head.
6. Inhale deeply, feeling the breath expand your chest, and exhale fully, allowing your knees to gently lower towards the floor.
7. If comfortable, you may gently press your elbows against your thighs to deepen the stretch, being mindful not to force the knees down.
8. To release, gently straighten your legs back out in front of you, taking a moment to notice the sensations in your body.

Benefits

• Improves flexibility in the hips, groins, and inner thighs.
• Strengthens the muscles supporting the pelvis and helps improve posture.
• Stimulates abdominal organs, potentially aiding digestion.
• Helps relieve tension and discomfort from menstrual cramps.
• Promotes a sense of grounding and calm, reducing stress and anxiety.

What next

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