Baddha Konasana (Butterfly Pose) : How to Do It, Benefits, Step by Step Instructions & Precautions


Translated as Butterfly pose

Baddha Konasana (Butterfly Pose) Method:

Step by Step Instructions

  1. sit with legs straight out in front of you. Exhale and bend your knees, and pull your heels towards the pelvis.
  2. Drop your knees out to the sides and press the soles of feet together.
  3. Bring your heels as close to pelvis as you can.
  4. Grab the big toe to each foot with first two fingers and thumb. Try to keep the outer edges of feet on the floor.
  5. Sit with tailbone in back and pubis equidistant from the floor. Lengthen the front torso through the top of the sternum.
  6. Don’t force knees down. Instead release the heads of thigh bones towards the floor.
  7. Stay in the pose for 1-5 minutes. Inhale and lift your knees away from the floor and extend the legs back to original position.

Baddha Konasana (Butterfly Pose) Contra Indications:

With Groin or knee injury: perform the pose with support under the outer thighs.

Benefits of Baddha Konasana (Butterfly Pose):

  1. Stimulates abdominal organs, ovaries, bladder and kidneys.
  2. Improves blood circulation.
  3. Stretches the inner thighs.
  4. Helps in relieve the mild depression, anxiety and fatigue.
  5. Helps relieve the symptoms of menopause.

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