The name Baddhakonasana is derived from Sanskrit words: Badha = bound or restrained, kona = angle, asana = pose or posture. It is given this name because of the way it is performed with both the feet pulled close to the groin, held tightly with the hands as though tied/bound together at a particular angle. Because of the leg movement during the asana, which looks like a butterfly flapping its wings, it is also popularly called as the Butterfly Pose.
How to practice Baddhakonasana?
- Sit on your yoga mat with your spine straight, and legs stretched in front of you.
- Bend your legs and bring your feet towards the groin/pelvis. Bring the soles of your feet close together and let the knees drop to the sides.
- Hold your feet tightly with your hands. You can place your hands underneath the feet for extra support.
- Try to bring the heels as close to the groin as much as you can.
- Inhale deeply and as you exhale, press the thighs and knees down towards the floor. Make a gentle effort to keep pressing them downward.
- Now start to flap both the legs up and down just like the wings of a butterfly. Start slowly and gradually increase the speed. Keep breathing normally during this practice.
- Keep flapping your legs as much as you comfortably can. Slow down and stop flapping.
- Take a deep breath and as you breathe out, bend forward, keeping the chin up and back straight.
- In bent position, press your elbows on the thighs, pushing the knees closer to the floor. You will feel a good stretch in the inner thighs. Take few more long breaths, relaxing the muscles more and more.
- Take a deep breath and bring the torso up.
- As you exhale, gently come out of the posture. Straighten your legs out and relax.
Benefits of Baddhakonasana:
- It gives a good stretch to the inner thighs, pelvis and knees
- Improves the flexibility of the pelvic and hip region
- Helps in improving digestion and bowel movement
- Relieves fatigue from long hours of standing or walking
- Reduces menstrual discomfort and menopausal symptoms
- If practised regularly during pregnancy, it is said to be helpful in the normal delivery
Do not attempt this asana if you suffer from any knee injury. Reach out to a trained yoga teacher for learning and getting maximum benefits from this asana.
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