Bound Angle Pose " Baddha Konasana Yoga For Beginners:

INSTRUCTION:

1 Sit with your feet together, letting your knees open to the sides. Ground your sitting bones into the earth while you at the same time extend through the spine and middle.

2 Press your impact points together to actuate your legs, and open the bundles of your feet with your hands, such as opening a book. This ensures the knees in this posture and further developed situated stances and hip openers like Padmasana.

3 Keep squeezing your heels together as you stretch out your thighs on a level plane to one side and left, discharging your knees closer to the floor.

4 Moving from the base of your spine, lift through your center, drawing in Mula Bandha, or the root vitality lock and muscles of the pelvic floor.

5 Keep your face loose. Breathe in to discover more length, and breathe out to ground down and keep up your association with the earth.

6 If you need to go further, breathe out to twist forward from your hips, keeping up the augmentation in your spine. Attempt to carry the chest to the feet and the jaw past the toes.

7 Hold either variety for a few full breaths. On the off chance that you are collapsed, breathe in to come up. Breathe out to discharge the posture.

DON'T COME UP WITH THESE MISTAKES:

• DON’T press the balls of the feet together, which can cause tension in the outer thighs and hips.


• DON’T round your back. Instead, extend your spine upward, or forward past your feet.

Benefit:
  Opens the hips and encourages a sense of grounding while you work on lengthening the spine