Yoga Bound Angle Pose

This is a great pose to open both your groin and your hips.

Here’s how to do it:

1. Sit down and place your legs so they are going out straight forward.  If your groin or hips are tight, then raise your pelvis on a blanket.
2. Bring your knees to your pelvis, and drop your knees down to the side of your body and bring the soles of your feet so that they are touching.  Try to bring your heels as close to your pelvis as possible, comfortably.
3. Using your thumb and your first and second fingers, grab the big toe on each foot.  Be sure to keep the outer edge of your foot on the floor.  If you are having trouble holding onto your toes, put your hand around the same-side shin or ankle.
4. Do not put force on your knees downward.  Release the the heads of the thigh bones towards the flood.  When you do this, your knees will naturally follow suit.
5. Continue in this pose at least 1 minute up to 5 minutes.  To finish, inhale while lifting your knees up from the floor, and extend your legs back into their starting, normal position.