Sanskrit name
Baddha konasana
How to do Baddha Konasana
Sit on your mat in Dandasana, with your legs straight in front of you. Firm your sit bones on the ground, lifting slightly your glutes. Then bend your knees to the sides, bringing the foot soles together.
Bring your ankles as close to your pelvis as you can, without feeling pressure on your knees. Press your feet against each other and the outer edges of your feet into the ground.
Interlace your hands and hold your feet or grab your ankles. Lengthen your spine, pulling softly your feet.
Lower your knees closer to the mat, opening your groins. Your pelvis stays where it was, long and straight back.
Stay in this pose or bob your knees up and down. If you feel comfortable, start reclining your torso, always remaining your back neutral and long as you bend from your hip joints.
Hold the butterfly pose for a few breaths or even several minutes.
To get out: Inhale and slowly curl your spine up, vertebra for vertebra.
Special focus on
back: take car not to lean backwards or rounden your lower back. Keep your pelvis sligthly bending forward.
Benefits
- Stretches the inner thighs, groins and knees
- Stimulates reproductive and digestive organs
- Soothes sciatica pain
- relieves stress and fatigue
Contraindications
injures knees or groins, lower back issues