Baddha Konasana B (Bound Angle Seat)

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Baddha Konasana B (Baddha Koṇāsana) = Bound-Angle-Seat Dṛṣṭi: bhrūmadhye = in the middle of the eye brows

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 bend your back so that your head comes down towards your feet, perhaps gently pushing the legs/thighs downwards with your elbow/lower arms.

Hold here with your back bending yet lifting upwards for three to five breaths.

Inhale as you come up and out of the posture.