How to Do the Reclined Bound Angle Pose in Yoga

Step-by-Step Guide

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   Step 1: Sit up straight on a yoga mat with your legs together and extended straight out in front of you.

   Your knees can be bent slightly if that is more comfortable for you.
   
   Your back should not be arched and your chin should be slightly tucked into your chest.
   
   Your feet should be flexed with your toes pointing to the ceiling and your hands can be at your sides or resting on top of your upper thighs.
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   Step 2: Bend your knees and draw your heels towards your pelvis.

   , They may reach the floor, or they may feel more comfortable hovering above the ground; in this case, place blocks, bolsters or rolled-up blankets under them to help disengage your muscles as you go deeper into the pose. ,,,, Continue tucking your chin slightly into your chest to further elongate the spine and make sure that your shoulders are not rising up toward your ears. , Don’t attempt to push your knees all the way to the floor but be open to allowing gravity to bring them slowly closer to the ground. , Hold this pose for at least 1 minute. , Feel free to help them along with your hands. , Bend your left arm and lay your palm down on the ground in front of your ribcage.
   
   Rest here with your eyes closed for as long as you feel comfortable. ,
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   Step 3: Press the soles of your feet together as your knees drop open to both sides as far as it is naturally comfortable.

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   Step 4: Lean backwards and let your elbows rest on the floor.

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   Step 5: Continue lowering yourself all the way to the mat until your back is flat on the floor

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   Step 6: using your arms and hands for support.

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   Step 7: Inhale and slide your arms around and over your head until you can put your hands together in a prayer pose with your palms touching and your fingers straight and pointing away from your body.

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   Step 8: Shift your buttocks from side to side in a gentle motion if you want to adjust your position and lengthen your spine.

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   Step 9: Allow your body to relax.

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    Step 10: Close your eyes and breathe naturally as you continue to disengage your muscles and allow your ligaments to get a deep stretch.

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    Step 11: To get out of the pose

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    Step 12: start by drawing your knees back together.

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    Step 13: Slowly roll to your right side and curl up into a fetal position with your head gently resting on your right arm.

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    Step 14: To get back up in a seated position

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    Step 15: push into the floor with your left hand as you straighten your left leg and slowly raise yourself up into a seated position.

Detailed Guide

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