|[ Excerpt from The Science of Yoga, page 430 ]
Another great practice for helping to open up the hips and ankles is the baddhakonasana, or "bound angle position." You’ll recall from our sitting jattis, that performing the butterfly action (baddha kona kriya) in this position is very helpful for releasing tension in the lower regions.
First perform the baddha kona kriya:
- Bring the soles of your feet together and draw them in close to your groin.
- Wrap your fingers around the feet and sit tall with the spine, head and neck straight.
- Gently bounce your knees in the butterfly action.
Next, perform the baddha kona asana:
- In the baddha kona (bound angle) position, draw your knees down towards the floor as much as possible and hold this pose for 20-30 seconds.
- Note: You may also apply ashvini mudra within this position, alternately contracting and relaxing the muscles of the anal region in 3-5 second intervals.
NOTE: This yoga article is an excerpt from The Science of Yoga, an online yoga training program with streaming yoga videos and 600 pages of step-by-step yoga instruction.
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