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Yoga Central - Bound Angle Forward Bend Pose

This is the latest article in our yoga central series and today we will be looking at a pose known as bound angle forward bend pose. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Start sitting on the floor with your feet together about a foot away from your hips. The soles of your feet should be together and your knees out to the side. It is important to ensure your back is straight. You can determine this by feeling down your lower back and if any of your vertebrae are protruding you should elevate your hips on a folded blanket.

2. Now pull your heels in as close to your hips as possible without compromising your upright position. While in this position exhale your legs towards the floor in order to increase the stretch across your inner legs.

3. Place your hands on the floor and bend forward from your hips. While holding this pose remember to breathe deeply and ensure your out breath is as long as your in breath. If you are very stiff you may find you feel tension in your hips, legs and lower back. Do not push too far and concentrate your breath in the place where you feel the most tension.

4. If possible continue to bend forward until your head is resting on the floor. This may not be possible at first, especially if you have a lot of tension but with practise your will be able to bend forward this far. However it is important to remember that it may take months or even years until you are able to bend forward this far.

5. Hold this pose for around 30 seconds to 1 minutes then gradually come up to an upright position and sit in a simple cross legged position.

Tips and Precautions

If you suffer from pain in your knees when practising this pose you should support your knees on blocks or folded blankets. When practising this pose it important to only bend forwards as far as is comfortable as yoga is a practise that should not be aggressive. People who have sedentary lives and spend a large part of the day sitting at a desk or driving can find the muscles in their hips, legs and lower back are very tight. By regular practise of this exercise you can gradually increase the flexibility in these areas of your body.

Benefits and Focus

This pose will help to increase flexibility, especially in the legs, hips and lower back. In addition this can be a very stimulating pose that can help with fatigue and with stimulating the digestive system. In addition people that suffer from stress can get significant benefits from the feelings of surrender associated with this pose. It can also be a pose that can give benefits to people suffering from anxiety and mild depression as well as other emotional problems.