Steps
Support
Both knees and the toes of both feet.
Enter
- Start in Bound Angle Pose with your knees grounded.
- Hold each foot with the corresponding hand.
- Join your soles; raise heels and draw feet toward your perineum.
- Place your hands behind you and lift your pelvis.
- Move your pelvis forward, turning feet and bringing heels forward.
Hold
- Support your body on your knees and toes.
- Keep your heels and soles together.
- Keep your torso upright.
Exit
- Place your hands forward and shift your weight onto them.
- Lift your torso and turn your heels, keeping your legs unloaded.
- Extend your legs forward.
- Breathing
- Breathe deeply.
- Duration
- 30–60 seconds.
Adapt
Adaptations
- Bound Angle preparationKeep your sitting bones grounded and your soles together.
- Preparation with an elevated seatIn Bound Angle Pose, sit on a folded blanket.
- Preparation with supported thighsIn Bound Angle Pose, place rolled blankets beneath both thighs.
- Entry preparationPractice lifting your pelvis with your hands grounded behind you.
Variations
- Sit on heels, hands on knees in jñāna mudrā.
- Same seated shape, palms up in chin mudrā.
- Bhadrāsana: knees apart, pelvis on floor between feet.
Signals of effort
- Wide abduction and external rotation at both hips.
- Deep flexion of both knees.
- Weight on your knees and toes.
