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THE ASANAS
Seated
Bound angle pose is a seated hip opener and
groin stretch. It can relieve pelvic cramping, and
this version of the pose also improves your ankle
exibility and awareness, which will come in handy
in balancing poses.
THE BIG PICTURE
Your inner thighs stretch, particularly
around your groin. If you can reach, this
is also an opportunity to stretch your
ankle muscles by opening your feet
like a book revealing its pages.
BOUND ANGLE
Baddha Konasana
ALIGNMENT
Your spine is stabilized
into neutral and, in this
version of the pose, your
pelvis is also neutral. Your
thighs rest in a rotated
outward position.
Arms
As you reach toward your
feet with exed elbows, your
brachialis exes your elbow
with the help of the biceps
brachii and brachioradialis.
Pelvis
neutral
Shoulders
relaxed back
and down
Hip rotating
outward
Spine
neutral
Feet opened
like book
Spine
elongated
Shoulder
Biceps brachii
Brachialis
Elbow
Brachioradialis
Ankle
Extensor digitorum longus
Fibularis muscles
Tibialis anterior
Lower legs
Your tibialis anterior
muscles dorsiex
your ankles, and your
extensor digitorum
muscles extend your
toes. If you are using
your hands to manually
invert your feet, your
bularis muscles
are stretching.
KEY
Joints
Muscles
Engaging
Engaging while
stretching
Stretching
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