Prenatal Yoga - Bound Ankle Pose

Kathy Duke: Hi! I am Kathy Duke. I teach prenatal yoga at the Health Advantage Yoga Center in Herndon, Virginia. Today, we are doing prenatal yoga. I am going to teach you how to do Bound Angle pose.

Sit comfortably, either on the floor or using a cushion below your hips. With the knees bent, bring your feet forward so that the soles of the fit can touch one another. Lift tall through your lower back, bring the knees up one or two inches and allow the sitting bones at the base of your pelvis to move downward, grounding you to the floor.

As you exhale, feel a lengthening from the crease of your hips, out to the tops of your thighs. Take a deep breath in, letting your belly rise and fall; rest your hands comfortably on your lower legs wherever they can reach.

Let your shoulders lift and draw the arm bones back, letting the heart move forward and creating even more space for your breath. This pose is wonderful for helping to stretch the inner thighs and to open the pelvis.

Feel free to close your eyes and focus on the gentle rhythm of your breath. You can stay here for ten to twelve breaths. When you are ready to release, take your hands, gently sliding them to the outer edges of the thighs and let the arms help lift your knees back to the center position. Thats how to do bound angle pose.

Next, I am going to show you how to do Neck Roles.