Also known as Baddha Konasana this yoga pose will help you to improve the flexibility of your inner thigh and knees by magnitudes. Bound Angle requires you to be flexible, but it’s not about getting to the ultimate objective in your first try.
Baddha Konasana is also good for your abdominal organs as it improves health of bladder and kidney. It also relieves lower back discomfort. According to traditional yoga texts it decreases fatigue after exercising too. As we all know yoga helps in manintaining a balance between your mind and body, hence it has other advantages too outside of just good health. Start slowly and aim to get to the ultimate pose in a matter of weeks, rather than days.
Sit with your legs straight out in front of you. If your hips are tight, you may sit on a blanket or short pillow. Bend your knees and pull your feet towards your pelvis as much you can. The aim should to be touch the soles of both feet. Push the feet together, and cradle them in your hands, grabbing your big toes with the index, middle and thumb fingers. Bend the front of your torso as you pull your body down towards the floor. The aim to get your head in front of your feet with your torso flat over your legs.
As you keep practising this asana, you will find yourself going further and further forward. Stay in baddha konasana for 1 to 5 minutes or at least 20 breaths, breathing constantly in and through the nose and you gently release into the pose.
Not only is this a calming exercise, it stimulates the heart and improves general circulation, and stretches the inner thighs, groins, and knees. All essential cogs in your running form.