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Bound Angle (Baddha Konasana)
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- 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