Benefits Stimulates Abdominal Organs, Bladder, Kidneys, and Reproductive Glands Improves Circulation by Stimulating the Heart Stretches the Groins and Knees Relieves mild Anxiety, Depression, and Fatigue Aleviates Menstrual Discomfort (including Menopausal Problems) and Sciatica Therapy for Asthma, Flat Feet, High Blood Pressure, and Infertility Practice may help to ease childbirth. Traditionally, this pose is known to destroy Disease and rid Fatigue.
Contraindications/Cautions For tender hamstrings and groin area, perform this pose with blanket or bolster under the knees.
Performing the Asana Sit with your legs straight out in front of you. You may sit on a blanket or another mat for extra lower back and hip support. Exhaling, pull your knees towards your chest and your heels toward your center, and let your knees fall outwards, while pressing the outsides of your feet together. Grasping the big toes, or bringing your open palm to the outside of your ankles, lift up through your chest, elongating your spine from the mat. Firm the sacrum and shoulder blades against the center of the back to maintain the lift. Relax the thigh bones and abdominals to automatically allow the knees to position naturally without twisting or pulling. Stay in this pose for many breaths. To release, lift your knees towards your chest again, and return to Staff.
Anatomical Focus Hip Flexors Sacrum Thighs Core
Modify Your Practice By folding blankets or bolsters under each knee, this supports the hips and groins just before their maximum stretch. Press your palms on each inner thigh and inhale while lifting the skin. As you exhale, press back and down towards the mat to gently open the hips/thighs and relieve tension.
Variation Exhale and lean your torso forward between the knees, keeping your chest elevated and extended. You may keep pressing your forearms to your thighs for a deeper stretch. You may rest your forehead on the floor or a bolster/blanket.
Complimentary Yoga Pose Supta Padangusthasana - Reclining Big Toe Stretch
Virasana - Hero Pose
Vrksasana - Tree Balance
Tips for Beginners For tender hamstrings and groin area, perform this pose with blanket or bolster under the knees.
Deepen the Pose Stretch you torso forward (up and outwards, like a rainbow) while reaching through the tailbone. Slowly release your torso forward towards the floor (while maintaining spinal elongation) for an intense hip-opener and lower back/ groin stretch.
Partner Practice Have your partner first place a hand on the center of the mid-back, then pull both shoulder-blades towards that point. Next, they may place both palm just above the knee-caps as you consciously open through the heads of the thighs. | 
Bound Angle Posture
