Okay, Baddha Konasana. So you're going to bring your soles of the feet together, like the binding of a book. And the knees can come into a little butterfly shape. Okay? So you're going to walk your heels in towards your inner groins as much as you can. And then once you're here, you can grab onto the feet.
So I've got blocks onto the side. So if your knees are up high, and you feel like you're using a lot of muscle to keep them there, no problem. You can use your blocks and rest them down, or drop your blocks down and give them, give them a little place to rest upon. Then you can go deeper into the hips that way, and you're not holding on to your groins. So you can have those, you can have those if you'd like.
Otherwise you can grab ahold of the inner feet. And you're going to open the feet like a book, but you don't want to break the binding of the book. So the pinky side and the inner heel continues to press together. But you use your hands to aid in the knees falling closer towards the floor. And so you can stay with this process. Continue to grow from your hip to your armpit. So continue that place to grow. So nice and lifted. The low belly is scooping in and under, under or in and up. So the low belly is squeezing in and up. And then you can open up your hands like that book. Keep that binding the way it is.
And then start to reach your heart, up and over your toes. As though like a, like a big beach ball here. You're reaching your heart up and over your toes, and I like to press the elbows down into the legs. Extend the heart forward and press the elbows down into the legs. Again, heart forward. Exhale. And you can bring your nose down wherever it goes. An to come out, keep that flat back. Coming all the way up.
That is Baddha Konasana