Overview
This sitting pose is a great hip opener. You can see why it’s called
“bound angle” because you are holding your feet as you pull yourself into
the pose. Another name for the pose is Butterfly pose. Notice the symmetry
in the way the body appears – like a butterfly. In “yin” style yoga (where
you hold a pose for a long time to let muscles close to the bone stretch),
this pose is held for five minutes or longer. For most practice, however,
a good six to eight breaths will work well. As you relax into it you can
fold over, maintaining an open chest and shoulders. Try to keep your back
straight.
Preparation and Pose Tips
Sit upright with your spine straight and extended. Let the soles of your
feet touch and gently grab your feet with your hands, wrapping them around
your toes. If you want you can gently pull your heels back towards your
body and then adjust as you gently press both knees towards the floor. If
it helps keep your spine straight you can sit on a small, firm cushion.
Benefits
- Great for hip joint, thigh and pelvic flexibility.
- Can stimulate your abdominal organs and kidneys
- Tones bladder and reproductive organs and can help with menstrual
issues.
- Stimulates blood circulation and can benefit mild depression,
anxiety and fatigue
Advanced and/or Partner
Advanced practitioners may stretch their arms out in front with palms on
the floor. Forehead may be placed on the ground with spine extended.
Chakra
First Chakra - Muladhara (base chakra). If you exert pressure on the
perineum you produce a control over sexual energies, which lifts energy to
the higher charkas.
Precautions
Practicioners with high blood pressure or heart conditions should not bend
forward all the way. Not a good pose if you have a groin or knee problem.
Timing
Hold the pose for eight breaths. Concentrate on your hips and the gentle
pressing of your knees toward the floor.
Recovery and Counter Pose
Come out slowly. Counter pose isn’t required.
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