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    Tadasana - Downward Dog, Cobra pose, Headstand, Shoulderstand, Warrior 1 pose, Warrior 2 pose, Triangle pose, Half Moon pose, child pose, Cat Pose,

    Yoga posture - Baddha Konasana

    Translation: Bound Angle Pose

    From a seated position bend the knees towards the chest then open them out. Use your hands to push the knees down a little more and hold the feet or big toes.

    The lower legs (below the knees) rotate inward. This means that certain muscles,  tendons and ligaments in the knee need to be flexible.


    Common Faults
    The lower back curves out due to inflexibility in leg and tendon muscles and in the hips. Try to raise up with the chest and navel. At the same time turn the hips and tailbone back.


    Benefits
    This pose will increase groin flexibility (pectineus, adductor brevis and adductor longus, the gracilis and adductor magnus). The shoulders and surrounding area is also stretched away from the spine (rhomboideus major and a little higher the rhomboiduus minor . Muscles and tendons in the knee are also stretched and the quadiceps are stretched.
    Baddha Konasana

    		Baddha Konasana

    Vinyasa Yoga Sequencing and Flowing
    Some easy yoga postures to transition from and to are below. To create good blood flow in the hips move the legs a little. Do this by bringing the knees down then up.
     Shooting Bow PosePaschimottasanaYoga Posture Upavistha konasanaYoga Posture Parivrtta Janu SirsasanaDownward Facing Dog poseShooting Bow PoseYoga Positions yoga position asanahandstand scorpionYoga Posture supta konasanaYoga Positionse Janu SirsasanaShooting Bow PoseYoga Posture Parivrtta Janu SirsasanaYoga Posture Janu SirsasanaYoga Posture KrounchasanaYoga Positions Janu Sirsasanahandstand scorpionJanu Sirsasana yoga pose
     Ardha Bhujangasana, Paschimottasana, Upavistha Konasana, Parivrtta Upavistha Konasana, Janu Sirsasana, Parsva Upavistha Konasana, Akarna Dhanurasana, Halasana, Yoganidrasana, Supta Konasana, Janu Sirsasana, Eka Pada Upavistha Parivrttasana, Parivrtta Janu Sirsasana, Janu Sirsasana II, Krounchasana, Parivrtta Janu Sirsasana II, Parivrtta Janu Sirsasana III, Parivrrta Janu Sirsasana IV

    Yoga Teacher Tips
    Grabbing the big toes will stretch then towards the body. The big toes have to be stretched this way in various different yoga postures. They have to become more flexible inwardly so that they can be perfect in Tadasana the Mountain pose and stabilize the mild inward rotation of the legs and hips.

    "Aim to get as much as you can out of the Yoga postures. Mild modifications help you affect parts of your body and can be beneficial to progressing faster."

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