This week's pose breakdown is bound angle pose, or baddha konasana, is such a great pose for the inner thighs, hips, and iliac, or groin, region of the body. It also helps with posture! This pose is also good for your root chakra, which has to do with trust and stability. It can improve the body's blood flow and help to calm the mind, by grounding you.

It can also be known as cobbler's pose, butterfly pose, or throne pose. Bound angle pose looks very different for different people, as it has a lot to do with the hip sockets are formed within the body. Some people's knees touch the ground and their heels touch their groin. Others have knees far off the ground and feet a ways in front of their pubic bone. It can be difficult for, or should be avoided by, those with knee injuries, as it hard on the knees by hyper-flexing them. It should also be avoided if you have cardiac problems or high blood pressure, unless advised otherwise by your doctor.

I find that this pose energizes me and reminds me to take deep, cleansing breaths. It can feel uncomfortable to sit so straight, but that's why it's good for me!

1. From a seated position, bring soles of the feet to touch each other by bending the knees and bringing the feet towards the groin. Bring the feet as far towards the groin as possible. (Place a blanket, pillow, or block under the buttocks to lift the hips if it is difficult keeping the back straight or under each knee to alleviate pressure on the knees and/or inner thighs)

2. Wrap the fingers around the ankles or feet while keeping the back and neck straight. (If the hands do not reach the ankles without rounding the back, wrap the fingers or place hands around whatever part of the leg feels comfortable.)

3. Be sure to keep the shoulder blades pulled down, back straight, chest out, chin parallel to the floor (don't look up or down), pelvis tucked slightly upward, and core engaged.

This pose, like a few other, looks like you're just sitting there, but so many muscles are working together to keep you in this position. It is a great stretch for the inner thighs, groin, and hips. Baddha konasana improves circulation and strengthens the back muscles. It is also very calming and helps people with anxiety. Think of small children sitting in a position like this as they try to concentrate or sit still. It is a naturally calming pose.

For those who have some difficulty with trust and security, this pose can make them feel vulnerable. This usually presents in the shoulders wanting to round forward. If this sounds like you, perhaps try this pose when you are alone, put on relaxing music, give yourself time to explore the pose and become comfortable with it. Yoga is about meeting you where you are and helping you to heal yourself. It is not about looking perfect in a pose.