My soon to be released book is with a book designer at the moment, receiving its final touches. Here is an excerpt that explains how to do the knee and thigh stretch that appears in Chapter 8.
Knee and Thigh Stretch or Bound Angle Pose (Sanskrit name is Baddha Konasana; baddha means bound; kona means angle) - Copyright 2011
Type of yoga pose: Active, seated
Body parts targeted: Thighs and legs
How to do the pose:
1. Sit erect on your mat with your legs straight out in front of you, knees straight, toes and heels together.
2. Bend both legs at the knees and slowly bring your feet toward you, heels together, until the soles of your feet are as close to your groin as is comfortable.
3. Intertwine your fingers and grasp both feet with your hands. Continue to sit tall.
4. Sitting erect and continuing to hold your feet with your hands, slowly press down as far as you can toward the floor without straining or experiencing pain.
5. Hold the pose motionless for 10 seconds.
6. Slowly and gently ease the pressure from your legs and allow them to rise and return to their original, relaxed position.
7. Inhale and exhale slowly for up to 5 seconds and repeat the pose if desired.
Variation of this pose (sometimes called the “Tailor pose”)
1. Sit on your mat with your legs straight out in front of you and heels and toes together.
2. Bend your legs at the knees and bring your feet toward you until they are roughly at the distance from your body that your knees were when your legs were extended. (However, it can be valuable to try this pose with the feet at different distances from the pelvis/groin area.) Press the soles of your feet together, intertwine your fingers, and clasp your hands over your feet.
3. Bend your elbows outward and bend forward aiming your forehead for your heels. Rest your elbows on your calves, thighs or the floor. Hold for 10 seconds while inhaling and exhaling evenly.
Practice time: Hold the pose for 10 seconds during the first week; add 5 seconds each week until you can hold the pose for 30 seconds.
Number of repetitions: 1-2
Key benefits from this pose: (including the variation):
1. Removes tension from the thighs and back.
2. Increases flexibility along the inside of the thighs and in the tendons.
3. Stretches seldom-used muscles and tendons of the inner thighs and enhances limberness.
4. Helps tone and slim the thighs.
5. May eliminate pain in the hip joints.
6. Helps energize the legs by releasing tension and increasing strength.
7. Enhances the way you walk – you will soon have more bounce and vitality to your step.
Special hints and Laura’s experience with this pose:
Always sit tall and erect; avoid slumping or you won’t reap the maximum benefits! Do not bob your legs up and down to try to maximize your stretch. Never push or strain.
When I began this pose my legs stuck almost straight up in the air! Being able to reach the floor with my legs bent seemed impossible. Nevertheless, patience and persistence prevail. It may take you a few weeks or even a couple of months before your legs can reach the floor. Don’t be discouraged. Your thighs benefit even if you can stretch your legs only a bit in the beginning. Over time, gravity and daily downward gentle pressure on your legs will do the trick!
Copyright 2011
Yours for flexibility with yoga,
Laura Venecia Rodriguez