Baddha Konasana A (Bound Angle Seat)

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Baddha Konasana A (Baddha Koṇāsana) = Bound-Angle-Seat

Dṛṣṭi: nāsāgre = to the nose

From sitting.

Bring the feet together in front of you as close to your groin as possible, and place the soles of the feet together.

Have the fingers wrapped around the tops of the feet and the thumbs underneath.

Hold the feet strongly as you inhale and lift the chest,

Exhale and fold forwards from your hips, perhaps gently pushing the legs/thighs downwards with your elbow/lower arms.

Inhale and lift your chest to lengthen the body again,

Exhale and come forwards more, eventually bring your forehead to the floor in front of the feet, then eventually your chin.

Hold here for three to five breaths.

Inhale as you come up and out of the pose.