Baddha Trikonasana (Bound Triangle Pose)

Baddha Trikonasana foreshadows Parivrtta Janu Sirsasana, because the torso mimics its shape: The front hip flexes deeply, and when you bind the pose, you'll experience the challenge of the torso remaining fixed against the front thigh while you simultaneously try to twist the torso open, toward the ceiling.

To get into the pose, shift your left toes back so that the foot is at a more open 15-degree angle, and line up the right heel with the arch of the left foot.

Bend your right knee a lot, as if you were going into Utthita Parsvakonasana (Extended Side Angle Pose).

Then, roll your right shoulder down to the inside of your right knee.

Reach your right arm underneath your right thigh and your left arm behind your back until you can clasp the left wrist with your right hand.

Straightening the left arm will shorten the left waist, so if you can't clasp the hands while keeping the arm bent—or if you simply can't do the bind—put your left hand on your sacrum and your right hand on your shin.

Matkin prefers that you don't use a strap as a prop for this pose so that you don't fixate on the goal of binding.

Exhale as you work your right hip beneath you; inhale as you arch your spine.

Then, exhaling, open your belly and chest toward the ceiling, and straighten the right leg while lengthening the right waist.

If you feel as though your lower back is jamming, you've gone too far.

Breathe in Bound Triangle and feel the pose emerge, focusing on how it feels, rather than being hung up on its shape.

When you're ready to move on, release your wrist and spin your toes to face the other end of your mat.

Widen your feet for a stable base and flow into Revolved Triangle, then Bound Triangle, with the left leg forward.