The trick with yoga poses is that they seem absurdly easy until the time you actually attempt any of them. Holding a pose in it’s entirety along with the correct breath control has multitudes of benefits but getting there is a process that takes time, effort and patience.

There are times that people are hyper-flexible, and for them the process can be somewhat easier, but even that attribute can have its drawbacks. The reason we’re giving this disclaimer is because Baddha Konasana or Bound Angle Pose seems fairly easy at first glance, but once you actually come around to practicing it, you’ll realize that like most yoga poses it looks easier than it is.

Here’s how to do it:

  • Sit with your legs straight out in front of you
  • Exhale, bend your knees and pull your heels toward your pelvis
  • Drop your knees out to the sides and press the soles of your feet together
  • Bring your heels as close to your pelvis as possible, making sure you’re comfortable. No point doing a pose that makes you uncomfortable
  • With your first and second finger and your thumb grasp the big toe of each foot
  • The outer edges of the feet need to be firmly on the floor at all times
  • Don’t ever force your knees down. Relax your pelvis and the knees will drop as much as they can.
  • If it makes you comfortable, sit on a block or a blanket folded a few times.
The reclined bound angle pose adds an extra element of difficulty and should ideally be performed only after practising the standard pose regularly
The reclined bound angle pose adds an extra element of difficulty and should ideally be performed only after practising the standard pose regularly

And here are the benefits of Baddha Konasana

  • Therapeutic for flat feet – this pose works on the feet and relaxes them in a way that can be great for runners with flat feet
  • Strengthens and improves flexibility in the inner thighs, groin and knees
  • Helps open up the lower back and relieves sciatica
  • One of the primary benefits is that this pose stimulates the abdominal organs and potentially improves the health of ovaries in women, prostate gland in men as well as kidneys and bladder.
  • This pose is also known to normalize blood pressure, asthma, urinary disorder as well as mild depression and anxiety. This is because it stimulates the right organs during the practice.
  • The bound angle pose is also known to improve blood circulation.

As runners we all need flexibility in our hip and groin area. This pose doesn’t take a lot of time and done for just 5 minutes every day can really help in opening out parts of the lower body that have a tendency to become very tight because of rigorous running.

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