4.2
(74)

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.

Time
2-6 Minutes

Muscle Group
Hips, Lower back, Hamstring, Thighs

Difficulty
Easy

Fitness Type
Stretch

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Safety Tips

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.

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Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

2-4 minutes
10-20 secs hold
Repeat 3-4 times

Intermediate

2-5 minutes
15-30 secs hold
Repeat 3-4 times

Advanced

3-6 minutes
40-90 secs hold
Repeat 4-6 times

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Step 2
Lie down on your mat with your legs straight and place your arms at your sides. Your palms should face up.

Step 3
Fold your knees and bring the bottom of your feet together and as close to your butt as possible.

Step 4
Place the soles of your feet together. Your toes should be pointed away from the body.

Step 5
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.

Step 6
Bring your knees up, rest for 10—15 seconds, and repeat steps 2-4 to your level.

Step 7
Move your shoulders away from your ears.

Step 8
Lay your soles flat down on the mat.

Step 9
Hug your knees towards your chest.

Step 9
Rock your body from side to side for 15-30 seconds.

Step 9
Lay flat on your mat and relax before your stand or sit up.

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Fitness Tip

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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