Bound Angle

The image of a book opening, rather than a weight dropping, captures the intended quality here well: an unhurried, gravity-led release rather than an effortful push. Pressing down on the knees with the hands or elbows tends to strain the inner knee without actually accessing more hip mobility.

To open the hips through a seated position with the soles of the feet together, allowing the knees to release with gravity rather than force.

1. 1Sit with the soles of the feet together, knees falling open to the sides.
2. 2Hold the feet, ankles, or shins, whichever keeps the spine long.
3. 3Lengthen the spine up, without hunching forward to bring the chest toward the feet.
4. 4Let the knees release toward the floor gradually, without pressing down on them.
5. 5Stay upright, or fold forward gently from the hips if that's available without rounding the low back.
6. 6Breathe steadily, allowing the hips to soften over time rather than forcing an immediate release.

Instead of searching for the “correct” position, notice:

• •Spine long throughout, whether upright or gently folding forward.
• •Knees release passively, not pressed down by the hands or elbows.
• •Feet's outer edges stay in contact with the floor if possible, rather than rolling onto their sides.

An unhurried breath supports the gradual, gravity-led release this pose depends on. Rushing the breath tends to invite rushing the stretch, which usually means pressing on the knees instead of waiting.

Look for hands or elbows pressing down on the knees. That's the clearest sign a student is trying to force a release that hip mobility hasn't offered yet, and it risks strain at the inner knee for very little actual gain in hip opening.

Reflect after practising:

• •Your knees are not supposed to touch the floor. For most people, they never will, and that's not a flexibility failing.
• •If your knees are high off the floor, support underneath them, rather than pressure on top of them, is the more useful tool.

Rather than mistakes, you may notice:

• •Support the outer thighs and knees with blocks or blankets, letting the hips release onto that support rather than hovering unsupported, which tends to invite gripping rather than release.

• •Blocks or folded blankets under the outer knees for support.
• •Sitting on a block or folded blanket to tilt the pelvis forward slightly, making an upright spine more accessible.
• •Feet held slightly further from the body, which reduces the intensity for anyone very new to the pose.

• ✓Bring the knees together gently and extend the legs out to release, shaking them out lightly if they've been still for a while.