Bound angle pose

Increases blood circulation and strengthens the entire lower abdomen. Opens up the hips and knees. Keeps the kidneys and bladder healthy. Prevents sciatica.

1. Sit in the starting position with legs extended. Breathe in, and move both feet as close to the center of your body as possible. Place your heels and soles together. Grasp your feet, and stretch your back upward so that you open your chest.
2. Breathe out, and let your upper body fall slowly toward the floor. Keep your bottom on the floor, feel support from your deep abdominals, and begin to lean your chest forward. Strive to come down with your chest toward the floor. Hold the position for ten deep breaths. If your knees point up toward the ceiling in this position, you may need to sit on a blanket or something similar. It also helps to have a wall behind you. In the beginning it will suffice to simply sit in this position and work on getting your knees down toward the floor. You can benefit from remaining in this position for a long time.
3. Breathe in, and rise up.
4. Do a Vinyasa and return to a seated position.