Bound Angle
Baddha Konasana
A calm seated hip opener. Sit on the edge of a cushion if your lower back rounds, and rest your knees on supports rather than pressing them down.
3 gentle steps · about a minute
Bring your soles together
Sit up tall and bring the soles of your feet together, letting your knees open out to the sides.
Settle and sit tall.
Hold and lengthen
Hold your feet or ankles and lengthen up through your spine, letting your hips soften with each breath.
Tall spine, soft hips.
Fold gently, if you like
If it feels good, fold gently forward from your hips, only as far as is comfortable. Otherwise, simply stay tall and breathe.
No forcing, just breathe.
Settled and open.
That is Bound Angle Pose. A grounding way to ease the hips. Here is Michelle in the full pose.
Good for: Opens the hips and inner thighs and helps ease tension in the lower back.