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A Bound Angle Pose, is known as Baddha Konasana or the Butterfly Pose, is an excellent yoga pose for opening the hips and improving flexibility in the inner thighs. This pose is calming and restorative, and it can help relieve tension in the hips and lower back, especially after a long day or as a preparation for meditation. Baddha Konasana is ideal for everyone, from beginners to experienced yogis, and it also has benefits for pregnant women.

Correct Technique for Bound Angle Pose

How to perform Bound Angle Pose correctly:

  1. Starting position: Sit on the mat with your legs extended in front of you. Bend your knees and draw your feet towards your pelvis, so the soles of your feet meet.
  2. Place your hands: Hold onto your ankles or feet with your hands, and let your knees fall out to the sides.
  3. Lift your chest: Sit up with a long spine and open your chest. Pull your shoulders back and keep them away from your ears.
  4. Stretching the back: If you want to deepen the stretch, you can lean slightly forward over your feet, keeping your back long. Go as far down as feels comfortable.
  5. Relaxation: Hold the pose for 5-10 deep breaths. Then slowly return to the starting position.

In this video, Adriene demonstrates Bound Angle Pose with a focus on correct technique and breathing.

Common Mistakes and How to Avoid Them

Although Bound Angle Pose is a simple pose, there are some mistakes you should avoid:

  • Round back: Make sure to sit upright and avoid hunching your back. Keep your chest open and pull your shoulders back for better posture.
  • Tight hips: If your hips feel tight, you can place blocks or cushions under your knees for extra support.
  • Collapsed chest: Avoid letting your chest collapse. Keep an active lift in your chest to get the full benefit of the pose.

This video shows how you can avoid the most common mistakes in Bound Angle Pose and improve your technique.

Modifications and Variations of Bound Angle Pose

Here are some ways to modify or vary Bound Angle Pose:

  • Support under the hips: If it's difficult to sit upright, you can place a blanket or a yoga block under your hips to lift your pelvis.
  • Support under the knees: If your knees don't reach the ground, you can use cushions or blocks to support them and reduce the strain on your hips.
  • Reclined Bound Angle Pose: For a more relaxing variation, you can lean back with a pillow under your back, providing a gentle opening of the chest and hips.
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