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Seated BaddhaKonasana Bound-Angle Pose - Floor Series

1. Begin by sitting in Dandasana. Be sure that the centers of the heels are resting on the floor. Press the balls of the feet forward and take a few breaths.

2. Then drop the legs open, resting the little toe on the floor. 

3.Place the right hand on the inside of the right knee. Draw it back quickly, with the knee moving out and the foot in line with the pubis. Do the same with the left leg, bringing the soles of the feet together in front of the pubis. The pressure at the heels and the soles of the feet should be equal.

4. Place the hands behind the hips with fingers pointed forward and the elbow joints soft. Raise the side chest; move the shoulders away from the ears. If there is undue pressure or strain in the groins or legs, support the outer knees with blocks or blankets.

5. Maintain the position for 1 or 2 minutes.

6. Charge the chest with an inhalation and direct your exhalation into the legs. There is a tendency to try and push the knees to the floor, which can cause discomfort at the groins and inner thighs. Instead it is suggested that the inner thigh and knee press outward, away from the hips, and that supports be used under the knees to eliminate any chance of damage. Therefore encourage the groins to be soft. It is also very important that the torso lift, using the arms to press against the blanket or floor. 

Note that the chest is open, without sticking the ribs out, thus tightening the diaphragm. The torso is balanced over the pelvis. The breath is steady, rising from behind the navel into the side chest.


This pose can be an eff ective tool to control  urinary disorders. The pelvis, abdomen, and lower back receive additional circulation. The kidneys, prostate, and bladder are kept healthy, and the occurrence of sciatica and hernia is reduced.

1. With an exhalation, push the chair forward. As the torso extends forward, the hips must press back deeply into the blanket or bolster.

2. Be sure that you do not push the chair beyond your capacity. Then if it is comfortable, rest your forehead on the support.

Note that the hands are placed half way between the seat and the top of the chair.
Note that the nose is free, and the skin of the forehead is pressing gently toward the eyebrows.


3. If it is too difficult to push the chair in this position, the asana can be performed by crossing the legs, with the right leg in front, knees supported (simple cross-leg posture). You will experience the same results.

Paschimottanasana Seated Forward Bend Pose - Floor Series

1. Sit as you did in Dandasana. Sit on blankets to accommodate stiff hamstrings You may need to place a rolled sticky mat or folded blanket under the knees if the knees are not touching the fl oor. This depends upon the ability of the student and how many blankets are used underneath the buttocks.
2. Place a chair over your legs, between the feet and the knees. Put your palms face down on the seat of the chair (not pictured).


This pose gently moves the abdominal organs and stretches the hamstring. It also tones the kidneys and rejuvenates the whole spine. It improves digestion. By supporting the hands on the seat of the chair, this asana creates a sense of peaceful quiet.
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