Baddha Konasana-Bound Angle Pose

The term 'Baddha' would mean 'bound' or 'restrained' and 'Kona' would mean 'angle'. This pose resembles the way the Indian cobblers sit.

1.Sit on the floor with your feet outstretched in front.

2.Bend the knees and have the feet brought closer to your trunk

3.Bring the soles and heels of the feet together, holding the feet near the toes bring the heels near the perineum.

4.The feet should be positioned in such a way with the back of the heels touching the perineum and the outer sides of the feet touching the floor.

5.Widen the thighs and lower the knees to touch the floor.

6.Have your fingers interlocked and clutch the feet firmly and have your spine erect. Gaze at the tip of your nose or straight ahead. Remain in this pose as much as you can.

7.Place the elbows on the thighs and press them down. Exhale, bend forward and rest your forehead, then the nose and lastly the chin on the floor.

8.Stay in this position for half a minute to a minute breathing normally.

9.Inhale and raise the trunk from the floor .

10.Release the feet, straighten the legs and relax.