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• Begin seated in Staff Pose (Dandasana) with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.

• Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go — never press on your knees in this pose!

• Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and also press them firmly into the floor.

• Sit up straight. Extend through the length of your entire spine through the crown of your head.

• Gaze softly straight ahead, or at the tip of your nose.

• Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then, gently lift your knees and extend your legs once again along the floor in Staff Pose (Dandasana)

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Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

It stretches groin and inner thighs.

Increases the flexibility of knees, ankles, feet and hips.

Opens pelvic region.

Best prenatal exercise and relieves in menstrual issues.

Especially beneficial in urinary disorders.

Cut down the tension from the groin part and gap up the hips and inner thighs.

Beneficial for the lumbar region.

Useful in flat feet, high blood pressure.

Very beneficial in infertility and asthma.

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