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.
