Angle Pose and it transformed my tight hips.
I would believe that my hips were simply stuck. Being in a desk all day, I experienced an overall and persistent low level of stiffness. Then I discovered Bound Angel Pose or Baddha Konasana. It wasn’t love at first sight. It was a challenge. However, it was just a simple pose, which opened my door to deep physical and mental liberation. It has totally altered my attitude towards my own body.
In this article, I would like to tell about my experience with Bound Angle Pose. I will explain to you just how I made it work to my advantage, the unbelievable gains I have made, and the pitfalls that I have done (and continued to do). I would also like to provide you with a clear, practical outline so that you are not afraid to experiment with this effective hip opener in your practice.
So What Is the Bound Angle Pose?
Baddha Konasana or Bound Angles Pose is an asana or a seated pose of yoga. The name is very easy to break down: baddha is bound, kona is angel, and asana is pose or posture. You are sitting with your soles touching each other and your knees are hanging out to the sides and form a diamond shape.
In my case, I always felt the importance of the bound part. It is not only physical binding of the feet but rather about pulling the feet inside, relating with myself and holding the energy inside then letting it out. It is a misleadingly easy pose which gives such profound stretch that you tend to need the most.
The Life-Changing Benefits of Why I Swear By Bound Angel Pose.
I first adopted this pose because of my tight hips, but the benefits that I have learned were far much more. This is what makes me visit my mat to do this pose, day by day.
A Gateway to Open Hips: The large one. Bound Angle Pose mildly extends the thighs, groins and knees inside the body. In my case, it meant a direct correlation into reduced lower back pain and a reduction in the difficulty of moving in my day-to-day life, walking to ascending stairs.
Better Posture and Spinal Health: This is a sitting position that helps me strengthen my back muscles. It made me experience what it is like to have a neutral, long spine, and I now bring this experience to my office chair.
A Meditation on the Nervous system: I was surprised at the relaxing effect of this position. The forward fold variation, especially, is a slight re-theat of my whole nervous system. When I am feeling nervous, I use it to calm my mind down.
Organs Stimulation: My teachers frequently spoke about how this pose can help in increasing the circulation of the abdominal organs which may help with kidney and digestion. Although this is not something I can quantify, I can always feel a slight wake-up in my core after doing it.
A Preparation for Life (and Other Poses): A routine Bound Angle Pose practice helped other kinds of activities such as bicycling or even cross-legged sitting to be comfortable. It is also a necessary preparatory pose to other more difficult poses such as lotus.
My Stepping-wise Guide to a Happy Bound Angle Pose.
Use my routine to develop the pose in a safe and effective way. Keep in mind I am not a perfectionist, but a sensationist.
The Start Seated: This is where I sit with my legs straight forward in front of my mat.
Bend Your Knees: Bending my knees at the same time, I pull my heels into my pelvis.
Sit up, Knees: I cause my knees to fall on both sides and squeeze the soles of my feet. I put my hands and bring my heels to the distance that is comfortable to my body.
Sit Tall: This is the most significant action to me. I sit myself squarely into the mat and straighten my back. I picture a rope attached to the crown of my head and strangled upwards towards the ceiling. I rest my hands behind to support myself in case I require it.
Hold and Breathe: I remain in 5-10 deep breathes in my concentration, trying to relax my hips and thighs with each breath.
My Best Advice to a Better, safer Stretch.
These are the minor changes that resulted in a significant difference to me.
Frail Your hips: When I am high out of the floor I sit down on a folded blanket or a hard cushion. This raises my hips and it becomes a lot more effortless to lean my pelvis ahead as well as continue having a long spine. This was a game-changer for me.
Don’t Press the Knees Down: I do not, ever, press my knees down to make them any nearer to the floor. This has the ability to damage the ligaments. Rather, I give myself the task of relaxing the inner thighs and allowing gravity to take its course with time.
Move Your Feet: I use the outer parts of my feet and push them to the floor without separating the soles. This little movement serves to cushion my knees.
Test a Forward Fold: When I am sitting upright in a comfortable position, I could hinge at my hips and bend forward. I hold myself straight, in front with my bosom, not my head. I only round my back as far as I can do.
Adjustments that I make on a daily basis.
Yoga belongs to any body and there is no cheating with the use of props. The following is an example of how I adjust Bound Angel Pose depending on my moods.
in the case of Tight Hips or Sensitivity in the knee, I sit upon that block or blanket. I put blocks/folded towels under my knees/thighs as well. This eliminates the tension and my muscles are able to relax.
In the case of Ankle Discomfort, I put a little rolled up washcloth under my outer ankles to relieve the pressure.
Before Bed: This is my favourite. I arrange myself, with all the supports I require, into which I fall on a bolster, or a pile of pillows, and all is melted away.
Questions and Answers (FAQ).
What is the duration of the Bound Angle Pose?
I began with 1-2 minutes with my breath. I can comfortably hold it now at 3-5 minutes, and sometimes even longer in a restorative set-up. Listen to your body.