Bound Angle (Baddha Konasana)

October 25, 2019 YJ Editors

Begin in Dandasana, pressing forward with the big toe mounds, spinning the inner thighs down and rooting down with the femurs
Use the foot and leg actions to get directly on top of the sitting bones, rather than falling behind them
Move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
Feel the pubis and tailbone dropping equally towards the floor –the bowl of the pelvis is upright, neither spilling forward nor spilling back
Maintaining this pelvis, draw the feet towards the groin, bringing the soles of the feet together and allowing the knees to fall open to the sides
Notice the effect on the pelvis; sometimes drawing the feet back causes the pelvis to spill back
Rock the pelvis forward, engaging the back muscles to move the length of the spine forward and up
Press the shoulder blades against the upper back to open the chest
Clasp a hold of the ankles to emphasize the lift along the torso
Open the soles of the feet as if opening the pages of a book; allow the knees
Hold for anywhere from 10 breaths to 2 minutes, then release