Baddha Konasana (Bound Angle Pose) opens up the hips, which become tight over the years from sitting in chairs or couches, as well as various sports including cycling and running.

Inhale. From a seated position, bring the soles of your feet together, wriggling your feet close to you. With your thumbs on the soles of your feet and your fingers on your insteps, open up your feet like a book. If your knees are up high, you can use your elbows to gently press them down. Keep your back straight and your chest lifting from the sternum. Draw your shoulder blades down the back. Press the little toe sides of your feet together and keep opening up the big toe sides of your feet, keeping your toes relaxed.
Exhale. If your knees go right down to the floor, then you can bend forward, leading from the chest and tilting from the hips. Try not to round your back or hunch your shoulders. Take 5–10 deep breathes here.

If you get sore knees in this posture, experiment with bringing your feet further forward (away from you) or placing folded or rolled up towels/blankets under your knees to ease the pressure from your knees.

Tip: Try this posture with your back against the wall to prevent your hips from tilting backwards – come into the posture with your back against the wall; leaning forward slightly (allow your knees to lift if necessary), wriggle backwards until the base of your spine is firmly against the wall and then sit up straight again. Sit up tall and press your shoulders back and down.

Variation: Supta Baddha Konasana

Exhale. Lie down on your back, and with your feet and knees together, bring your feet in close to your hips (feet flat on the mat). Let your knees slowly drop out to the sides, with the soles of your feet together. Relax into the pose. Stay here for 10–20 deep breathes. If you want to stay here longer (e.g. for relaxation), you may want to place some rolled up blankets/towels under your knees. Come out of this posture slowly by bringing your knees together, using your hands to help you if necessary.