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Next in YOGAPEDIA Modify Baddha Konasana + Align Your Sacral Chakra >

Benefit
Opens the hips as well as encourages a feeling of basing while you deal with lengthening the spine

Instruction
1 Rest with your feet together, letting your knees available to the sides. Ground your resting bones right into the earth while you at the same time lengthen with the spine as well as torso.

2 Press your heels together to activate your legs, and open the spheres of your feet with your hands, like opening a book. This assists secure the knees in this position and more innovative seatsed positions and also hip openers like Padmasana.

3 Keep pushing your heels with each other as you prolong your upper legs horizontally to the right as well as left, launching your knees closer to the floor.

4 Removaling from the base of your back, lift via your core, involving Mula Bandha, or the origin power lock and muscular tissues of the pelvic floor.

5 Maintain your face kicked back. Inhale to find even more size, and also breathe out to erode and also preserve your connection to the earth.

6 If you intend to go deeper, exhale to bend onward from your hips, maintaining the expansion in your back. Try to bring the breast to the feet and also the chin past the toes.

7 Hold either variant for a number of deep breaths. If you are folded up, breathe in ahead up. Breathe out to release the pose.

Avoid These Mistakes

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DON’T press the spheres of the feet together, which could trigger stress in the external thighs as well as hips.

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DON’T round your back. Instead, extend your spine upwards, or onward past your feet.