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Bound Angle Forward Bend

Seated forward bend that flexes your hips, knees, ankles and feet.
 

Bound Angle Forward Bend provides a great stretch to your groin and inner thighs, while strengthening your back. This pose also stimulates your abdominals and helps to develop flexibility in your hips, knees, ankles and feet.
 
If you are feeling anxious, fatigued or mildly depressed, you can perform this pose to help soothe your nervous system and clear your mind.
 
You should focus on lowering your abdomen and chest, rather than your forehead, as you bend forward in Bound Angle Forward Bend. Keep in mind that maintaining length in your spine is more important than trying to bend forward as far as possible.
 
Allow your knees to drop toward the floor in this pose, but make sure you do not force your knees down. If your knees are high up off the floor, move your feet further away from your groin or place rolled up blankets under your knees for support.
 
Use caution performing Bound Angle Forward Bend if you have problems with your spine, lower back, hips, groin or knees.
 
Steps:
Begin in Bound Angle Pose.
Press your sitting bones into the floor and point the crown of your head toward the ceiling to lengthen your spine.
Clasp your ankles or toes with your hands.
Exhale as you bend forward from your hips.
As you bend forward, keep your back straight as long as possible and then relax your shoulders and head forward.
(Allow your forearms to move in front of your shins.)
Hold the pose for 15 to 30 seconds and then inhale as you slowly curl up to return to Bound Angle Pose.
 
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