| Step by Step : |
| Sit
with your legs outstretched in front of you, you may want to sit on a blanket or pillow to raise your hips, so you can sit with a straight back. |
| Pull in
your feet and place the soles of the feet together, as close as possible to your pelvis, let the knees fall out to your sides. |
| Release
your groins, the head of the thigh bones, and allow the knees to relax down as well, don’t push them. |
| Hold
your big toes with the first two fingers and your thumb, or hold the outsides of your feet. |
| Keep your pelvis level, sit with a straight back. |
| Firm your shoulderblades into your upper back, to help open your heart. |
| You can stay in this pose anywhere between 1-5 minutes |
| To come out you lift your knees and straighten your legs again. |
| Beginners tips: |
| Are you
finding it difficult to sit up straight, is your back rounding? Place a folded blanket or block under your hips to keep the pelvis and spine upright. |
| Ankles sore? Try moving your feet further away from your groin. |
| Strain
in your inner thighs and groin? Place some supports under your knees or raise your feet on a block or pillow. |
| Benefits: |
| Helps in opening your hips |
| Stretches groins, inner thighs and ankles |
| Uplifts your mood |
| Stimulates abdominal organs |
| Beneficial for menstrual pains |
| Stimulates the circulation in the pelvic area |
| Watch out for... |
| Fatigue....
if you are nearing you limit, one tends to forget about posture. Keep your chest open and lifted and your back straight. |
| Pose alterations / advancements: |
| If you
are comfortable in the bound angle pose, on an exhale bring your chest forward between the knees. Hinge from the hips not the waist. |
| Remember
to keep your back straight. Your arms can be stretched out in front of you (depending on flexibility) or place your elbows against your inner thighs or calves. If your head does not reach the floor, use a block or pillow for support |
