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Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow Seated Hip Openers arrow bound angle
baddha konasana
Level of Difficutly: Basic
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Instructions

1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.

2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.

3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.

4. Breathe and hold for 3-8 breaths.

Benefits + Contraindications

Benefits: Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

Contraindications: Recent or chronic knee or hip injury or inflammation.

Modifications + Variations

Modifications: A) Place folded blanket under the hip bones. B) Place folded blanket under the knees.

Variations:  A) Round the back, bringing the forehead towards the toes, relaxing the head and neck.  B) Slide the feet 1-2 feet forward and bring the arms under the ankles and interlace the fingers around the toes. Round forward, pulling the forehead towards the toes with the arms.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Easy or Accomplished pose, Boat, Seated Forward Bend, Crab.

Use one or more of the following postures to build a sequence ending after this pose: Seated Head to Knee, Balancing Bound Angle, Flowering Lotus, Seated Angle.