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How to Practice Butterfly Pose

How to Practice Butterfly Pose

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How to Practice Butterfly Pose
Shvasa Editorial Team

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How to Practice Butterfly Pose
4 mins

How to Practice Butterfly Pose

How to Practice Butterfly Pose

Teacher

What are the health benefits of Butterfly pose?

Butterfly pose or Baddha Konasana opens and strengthens the hip flexors, inner thighs and knees, thus improving flexibility in the groin and hip region. It stimulates the abdominal organs, bladder and kidneys and improves circulation in the lower body. The asana is particularly helpful in relieving cramps and discomfort during menstruation. It also helps reduce anxiety and fatigue.


0:01

Baddha Konasana or Butterfly Pose, for that sit down with the soles of the feet together, knees open to the side. If your knees are too high, feel free to keep your feet little forward, if they are close to the floor you can hold onto your ankles, draw your heels close to the perineum and open your feet like a book so that that gives more scope for the knees to go down. 

0:28

See this, once you're here, you can hold onto your feet, form a good grip, as you inhale, lengthen again bending from the hip, exhale go down, your navel reaching your heels, chest to the toes, if you're comfortable stay here or further to go down you can gently drop your head down and use your arms to press your legs down so that knees are going down to create that hip mobility and don't worry about head getting down, focus is on the hips, Baddha Konasana that means knees are going down to the floor more without lifting your hip high. 

1:11

Once you're here for a few breaths, inhale head up, chest up, exhale and release hands. If this is too challenging, you struggle to sit down yourself. You have an option of keeping your hands at the back, fingers pointing and work on lifting the chest. The tilt happening in the hip you see that, we all have that hip mobility, lesser hip mobility so we tend to lean back. Here with the hand support, you want to flex the bend happening from the hip as you proceed you can start to bend forward with the hand support at the back. 

1:47

After a few breaths, come back your aim is to get your knees as lower as possible to get the hip mobility and then you can use your hands to press under the knees, join them with control and hug your knees.

2:05

That was butterfly posture. Avoid if you have any inner thigh injuries or hamstring injuries especially lower back issues like slip disc but good posture to improve your hip flexibility and excellent for the reproductive system.

About the Teacher
Shvasa Editorial Team

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