Baddhakonasana - The Bound Angle Pose

• 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.

• 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.

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