Baddha Konasana Flow Pose

Baddha Konasana (Bound Angle Pose) Flow

1. Starting Position:

• Sit on the floor with your legs extended in front of you.

• Bring the soles of your feet together, allowing your knees to drop out to the sides.

2. Positioning:

   • Hold your feet with both hands, bringing them as close to your body as is comfortable.

   • Sit up tall, lengthening your spine and engaging your core.

3. Movement:

   • Gently press your knees toward the floor. You should feel a stretch in your inner thighs.

   • Maintain this position for several breaths.

4. Forward Fold:

   • On your next exhale, slowly bend forward from your hips, keeping your back straight as long as possible.

   • Let your hands slide forward on the floor, if possible, while keeping hold of your feet.

5. Relax:

   • Allow your head to drop toward the floor as you deepen the stretch.

   • Hold this position for a count of five breaths, feeling the stretch deepen with each exhale.

6. Returning:

   • To come out of the pose, walk your hands back towards your body, lifting your torso back up.

   • Release your feet and extend your legs back to the starting position.

7. Repeat:

   • You can repeat the flow several times, moving through the positions gently and mindfully.

Tips for Beginners:

• Keep your feet as close to your body as possible for a deeper stretch, but adjust if it's uncomfortable.

• Focus on your breathing; inhale to create length in your spine and exhale to deepen the stretch.

• If your knees are high off the ground, you can sit on a cushion or folded blanket for added support.

Safety:

• Do not force your knees down if you feel pain. Only go as far as comfortable.

• Listen to your body and modify as needed.