The Reclining Bound Angle Pose stimulates your organs in the abdomen, especially your ovaries and prostate, kidney, and bladder. It also improves significantly on your heart and blood circulation. It is known to effectively in relieving stress and menstrual cramps, even depression, and mild insomnia.
Hips, Lower back, Hamstring, Thighs
If you are suffering from any knee or groin injury, then make sure to exercise this stretch with precaution. You may also opt to consult your doctor.
Number of Reps and/or Length of Time
10-20 secs hold
Repeat 3-4 times
15-30 secs hold
Repeat 3-4 times
40-90 secs hold
Repeat 4-6 times
Watch the instructional video, then read the following for clarification.
Lie down on your mat with your legs straight and place your arms at your sides. Your palms should face up.
Fold your knees and bring the bottom of your feet together and as close to your butt as possible.
Place the soles of your feet together. Your toes should be pointed away from the body.
Slowly move your knees towards the floor. Make sure not too over-stretch. You can stretch more by bringing your feet closer toward your body. As you get better, your knees will get closer to the floor.
Bring your knees up, rest for 10—15 seconds, and repeat steps 2-4 to your level.
Move your shoulders away from your ears.
Lay your soles flat down on the mat.
Hug your knees towards your chest.
Rock your body from side to side for 15-30 seconds.
Lay flat on your mat and relax before your stand or sit up.
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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