Last week I showed you the prep pose for Bound Wide Squat [1]. If that was easy for you, then give the full expression of the pose a try.

Sanskrit Name: Bada Malasana English Translation: Bound Garland Pose Also Called: Bound Wide Squat

Want to know how to get into this great hip, chest and shoulder opening pose? Then

• From Wide Squat [2], bring your right arm between your knees. Try to lower your right shoulder as far under your right knee as possible, so you can bend your elbow and reach the back of your right hand up towards your waist.
• Then reach your left arm up as high as you can, bend your elbow and bring the back of your left palm to your lower back.
• Try to touch your fingers together. If they're close enough, hold your left wrist with your right hand, with the left palm facing behind you.
• Stay here for five deep breaths, then come back to Wide Squat [3] for one complete breath to release the pose. Then do the other side.