Badhha Konasana, bound angle pose, is a go-to hip opener for yogis and non-yogis alike. After sitting on a chair for most of our day, it’s important to release the inner thighs and maintain fluidity in the hips.
The fold of the knees in this posture adds an element of mobility in the knee joint and the soles of the feet pressing into one another gives a deeper sensation of grounding to the forward bend.
Here’s a step-by-step guide:
Sit on the floor with the soles of your feet together and knees wide apart. Your feet should be relatively close to your pelvis, however if this means you’re struggling to sit up with a long spine, feel free to move the feet further away or sit up on a folded blanket or towel.
Hold onto your ankles with your hands and create a gentle push-pull between the two; the hands pull the feet in towards the pelvis while the feet push into the hands.
On an inhale, exaggerate the pulling sensation by the hands and move into a slight backbend by lifting your chest up towards the sky.
As you exhale, lead with your chin as you hinge at the hips and fold forward.
The elbows move away from the center of the body to broaden the skin of the back and the spine stays long.
Once you reach your limit in the forward bend, resist the urge to round your back. Instead, keep thinking of the backbend from step 3 to maintain the natural curves of the spine.