Hello everyone, and 
welcome to Yoga With Adriene.

I am Adriene, and 
today we are going to learn

Baddha Konasana, 
it's a seated posture,

or the Bound Angle 
Pose as they call it.

Seated posture, that increases

flexibility in the hips,
also in the groin.

And then we're also 
going to take it down

onto our backs and 
learn Supta Baddha Konasana,

which is a reclined version,
which is super yummy.

So, let's get started.

(gentle acoustic music)

Okay so, Baddha Konasana,

if you ever took 
ballet when you were little

then you're probably 
familiar with this pose.

Okay, so we're gonna start

by drawing the right heel in
followed by the left heel in,

and just bring the 
soles of the feet together.

And then same thing, 
if we wanna lift the hips

we can on a blanket, 
or a block, or a bolster,

or a pillow, or a book,
or a newspaper roll.

Probably not very good.

Bringing the soles 
of the feet together,

I'm gonna take my 
thumbs to the arches of my feet

and just give 
myself a little massage.

Why not, we don't 
touch ourselves enough.

In yoga.

Okay, so just giving myself

a little bit of 
stimulation in the feet,

on the arches of the feet,

opening my feet 
maybe like a book here.

Coming into the breath,
of course.

And then I'm gonna 
take my fingertips behind me

and just lift my tail,
or lift my sit bones

and bring my pelvis as 
close to my heels as I can.

And then just making sure
that I feel comfortable here,

if you feel any pain whatsoever,

then maybe 
inching your toes forward,

and we'll get closer to 
the heels on another day.

So, just checking in with that.

Softening the groin here, I'm
gonna interlace my fingertips,

bring them around my toesies.

And then same thing 
as we do in Sukhasana,

just coming into the pose 
by rounding, chin to chest,

breathing into the back,

feeling the skin 
of the back stretch.

Elbows go out 
left to right here.

And then from here,

from my foundation, 
that which is touching

the earth or the floor,
I'll grow tall.

Coming into 
this Bound Angle Pose

or the butterfly, 
Butterfly Posture.

Okay, but rather 
than thinking about

pressing the knees down,

think about drawing the 
tops of thighs out and down.

So external rotation,
tops of the thighs

instead of pressing 
the knees down.

So, there's this sweet 
waterfall from the quads

melting down, down, down.

So, opening up your 
little lamb chops here.

Okay, if I want a 
deeper stretch in the groin,

I can take my middle finger
and index finger and thumb

and I can interlace 
them around my big toe, okay?

Then I'll bring my 
elbows left to right

and find that nice, long line

from the crown of the head
to the tip of the tailbone.

I may even wanna draw my 
navel in towards my spine.

Tops of the thighs 
actively drawing down,

opening my feet 
up like a book here.

I'll take a nice,
sweet inhale in,

and then bend the elbows 
left to right, coming forward.

But rather than allowing 
the spine to round now,

I'm going to set my intentions
to keep a nice, flat back.

Tops of thighs 
actively drawing down,

inhale in, exhale, come forward.

You may only come a little bit,
and we'll just breathe here.

Again, softening the groin,
keeping the sit bones rooted.

Okay, we can begin to pulse,
maybe, here,

and then in time we'll be able

to bring the belly 
closer to the heels.

But I think it's 
important to stay connected

to that Dunda or that staff,

this nice long line 
from the crown of the head

to the tip of the tailbone

rather than forcing 
ourself into the pose.

In general, if we ever feel

like we're compromising
anything, the breath especially,

it's always a good 
idea to ease, ease up.

Okay, so here we are

in Butterfly Posture,
or Bound Angle Pose.

Five to 10 breaths, 
pulling the elbows left to right

and coming forward 
if that feels yummy.

We can keep the chin 
drawing into the chest

to keep this nice line between

the crown of the head 
and the tip of the tailbone.

Okay, after about 
five to ten breaths here,

then, ah, fly, you can release

and go ahead and 
allow the spine to round.

Tops of the 
thighs are still active

as I draw my chin to my chest
and my nose towards my toes.

Breathing.

Drawing the navel in.

Then when I feel satisfied here,

I'll come back to 
that flat back position,

extending through 
the crown of the head,

drawing the shoulders 
away from the ears,

and then tops of 
thighs draw out and down

as I come back up to seated.

Okay, I wanna do the 
same pose six months from now

and see if my hips 
have opened up any more,

'cause I'm gonna be 
practicing more regularly.

So, you should do it too.

Okay, now I wanna 
take it to the back.

Okay, same pose,
Baddha Konasana,

but we're gonna recline it,
Supta Baddha Konasana.

So, we'll grab two blocks and
come to lie flat on our back.

Or if you don't have blocks,

just come to lie 
flat on your back, okay.

Okie-doke, so 
Supta Baddha Konasana,

we're gonna take it to a nice,
yummy variation

or modification by 
coming flat onto our backs.

And then why don't we go ahead

and hug the knees into the chest

just for a second here, wrapping
the arms around the shins,

around the legs, 
curling the shoulders down.

Just rock a little,
side to side.

Give yourself a little massage

on the lower 
back and the kidneys.

You can even take 
the knees in a circle

if that feels good, okay?

And then we'll relax the 
shoulders and elbows down,

and then I'll bring the 
soles of my feet to the earth,

then I'll take my palms 
to the tops of the thighs

and open the book,

drawing the soles of 
the feet together, okay?

So same thing, opening 
my little butterfly wings,

bringing the soles 
of the feet together.

(Adriene breathes 
deeply) Take a deep breath in.

As you exhale, 
release the weight of the body

completely and 
fully into the mat.

So Supta Baddha Konasana,
reclined Baddha Konasana,

is a restorative posture.

So, we definitely wanna 
take the time to exhale.

I just thought of 
"Waiting to Exhale."

I have never made that joke
in yoga before, and I will.

But not today.

So, I'm going 
relax with the exhale,

then see if I can 
maybe crawl my heels

up towards my root 
maybe just a little bit more.

Outer edges of the 
feet connected to the earth.

Same thing, tops of the thighs

are rotating out and 
melting down towards the mat,

but this time I have 
gravity help me do the work.

So, I can even take my palms,
bring them to the inner thighs

and just rotating 
them out a little bit.

Okay, now we can 
interlace the fingertips,

bring them to rest on 
the belly, which is great,

because then we can 
breathe into our hands here.

(Adriene breathes deeply)

Letting the belly 
rise on the inhale,

look at that, and then exhale,
fall.

I love bringing my 
palms to my belly sometimes

when I wanna tap into my breath,

because I can 
actually use it as a guideline,

or a visual image of inhaling,

allowing my belly 
to let my hands rise,

and then on the exhale, 
(Adriene exhales sharply)

allowing my belly 
to let the hands fall.

Okay, couple other 
yummy variations here,

I can interlace the fingertips,
bring them behind the head,

extending the thumbs 
here to massage the neck.

I like to call this 
Barton Springs posture here,

letting the arms and 
the legs mirror each other,

and really getting a nice,
little sweet backbend here.

So, there's space 
between my lower back on the
mat.

Opening the chest, opening
the hips, opening the groin.

Another 
variation is cactus arms,

or football goal post arms.

I'm in Austin, Texas,
so anything,

any time I can bring 
football into anything,

people dig, okay?

This isn't burnt orange,
but it's close enough.

So, football 
goal post arms here.

So, bending the elbows 
at kind of a right angle,

and this is also great

if you spend a lot 
of time at the computer.

Opening the shoulders,
opening the chest.

And then again, 
letting that exhale,

(Adriene exhales sharply)

really take all 
the tension away.

Filling the belly 
with air on the inhale,

and then on the exhale
releasing the weight of the body

completely and 
fully into the mat.

Feels super yummy.

If, if by chance 
you happen to have

two of these little blockies,

there are a million variations

for all of these Asanas, 
and especially for this one,

but here's just 
one little suggestion

is to take the one 
block lengthwise to the spine

and put it underneath 
the shoulder blades here,

and then this one,
the second block

we can bring as a 
pillow for the head,

just supporting 
the weight of the head.

And then same thing you guys,

drawing the soles 
of the feet together,

opening the arches of the feet,

tops of the thighs,
rotating out.

So, rather than thinking
about pressing the knees down,

I'm just letting 
my thighs open up,

and then ahh, 
opening up the shoulders.

You can go cactus arms.

Ooh, Hallelujah!

You can just go open palms,

interlacing the fingertips,
whatever feels good for you.

Then close the 
eyes and relax here.

(Adriene breathes deeply)

Supta Baddha Konasana,
super yummy.

Okay, so that was 
another basic posture,

Baddha Konasana, 
or Bound Angle Pose,

and then we also 
took it on our backs,

Supta Baddha Konasana, or 
Reclined Bound Angle Pose.

And you can enjoy 
that while you watch TV.

Get off the sofa, 
improve that posture,

open your hips, your groin,

and do some butterfly 
while you watch television.

I'm not judging you 
for watching television.

I'm just saying 
you could do this pose

while you watch 
it if you wanted to.

Okay, thanks guys.

If you have any 
questions or comments,

or you wanna talk 
about how judgmental I am

to people who watch TV,
I watch TV too,

then please leave 
it in the comment box,

and if you haven't already 
subscribed to the channel,

please do, and visit Yoga
With Adriene for a lot more.

Thanks you guys, namaste.

(gentle acoustic music)