Stretch the hips, legs, arms, shoulders, and more with Bound Equal Angle Pose – an advanced-level bound splits pose…
Bound Equal Angle Pose (Baddha Samakonasana) – also known as Bound Straight Angle Pose, Bound Center Splits Pose, or Bound Straddle Pose, is a variation of Center Splits Pose with an added bind. Similar to Center Splits (or Straight Angle Pose), this pose increases flexibility in the hips, thighs, and groin, while stretching the lower body and improving awareness and concentration. It may also help to strengthen the hips and pelvic floor muscles, improve posture, and release stress and tension, and is believed to stimulate the Root Chakra. The bind also adds a deep stretch for the arms, wrists, and shoulders.
This intense stretch can be a bit of a challenge, so it is important to do plenty of stretching and movements of the inner thighs, hips, and knees to warm up the body before attempting this pose. Take it easy, and be careful not to force the pose. You will need plenty of time, patience, and repeated practice to master this one! Before performing the bound version, you should be comfortable in Straight Angle/Center Splits Pose.
Those suffering from sciatica, spinal disc issues, or injury or recent surgery to the spine, hips, knees, elbows, or shoulders should avoid this pose.
How to Do Bound Equal Angle Pose:
1. Begin in Butterfly Pose (Bound Angle Pose). Sit tall, and with a deep breath, fold forward on the exhale to bring the torso towards the floor. Stay here for a few breaths, allowing your thigh muscles to lengthen and hips to relax and release.
2. Rise up on an inhale, then release the legs and stretch them out wide as you fold forward into Seated Wide Leg Forward Fold. Remain here for a few breaths, keeping your feet flexed and toes pointed towards the ceiling.
3. Inhale as you rise, bringing the knees in towards your chest, then extend one leg to the side as wide as possible. Settle here for a few breaths, then extend the other leg into full Center Splits Pose. Breathe here, keeping the spine tall and elongated, hands on your thighs or in front of the body.
4. On an exhale, wrap one arm behind your body, holding the opposite thigh or hip. Cross the other arm behind the first, and hold the upper thighs with both hands as you sit tall through the spine, breathing slowly and easily.
5. To come out of the pose, release the hands, and slowly bring one leg at a time back to center, into Staff Pose. Sit here for a few breaths, or fold forward over the legs for a gentle back stretch before moving on.
Image Source: MrYoga.com
