Extended Bound Angle Pose

Extended Bound Angle Pose is an extension of Bound Angle Pose that helps stretch the spine and neck muscles. Like Bound angle pose, if you do not have the flexibility to rest your forehead on the floor rest it on a block or folded blanks to prevent neck strain.

English Name: Extended Bound Angle Pose

Sanskrit Name: Utthita Buddha Konasana

Difficulty Level: 2

Start Position: Bound Angle Pose

Instructions:

Step 1.

Inhale. Exhale and fold forward, while keeping your feet as close to your body as possible, until your forehead rests on the floor.

Step 2.

Hold the pose for several breathes or as long as it feels comfortable.

Step 3.

Return to Bound Angle Pose or Staff Pose. Repeat if desired.

Physical Benefits:

• Tones abdominal muscles
• Lengthens the spine
• Improves circulation
• Opens up the chest
• Improves leg and spine flexibility
• Strengthens legs, arms, and torso
• Improves digestions

Mental Benefits

• Reduces stress
• Improves focus
• Relieves mild anxiety & depression

Contraindications:

• Leg, knee, foot, or ankle injury
• Spinal injury
• Headache
• Migraine
• Injured or sore coccyx (tail bone)

Bound Angle Pose

Bound Angle Pose is a seated pose that measures your hip and leg flexibility. Bound Angle can be used instead of Lotus for mediation. Many people do  not have the flexibility to bend their legs to the floor. That is OK. In time, your flexibility will increase the more you do the pose. If you are not to the point where you can do the pose as pictured, rest your knees on blocks or a folded blanket to relieve the strain on your hips.

English Name: Bound Angle Pose

Sanskrit Name: Buddha Konasana

Difficulty Level: 2

Start Position: Staff

Instructions:

Step 1.

From Staff pose, bend your knees and draw your feet as close to your body as possible.

Step 2.

Holding both feet with your hands open your knees out to the side. Maintain a straight spine.

Step 3.

Hold the pose for 4 or 5 breathes, or as long as it feels comfortable.

Step 4.

Return to Staff pose and repeat if desired.

Physical Benefits:

• Tones abdominal muscles
• Elongates spine
• Improves circulation
• Opens up the chest
• Improves leg and spine flexibility
• Strengthens legs, arms, and torso
• Improves digestions

Mental Benefits

• Reduces stress
• Improves focus
• Relieves mild anxiety & depression

Contraindications:

• Leg, knee, foot, or ankle injury
• Headache
• Migraine
• Injured or sore coccyx (tail bone)