Breaking Down Butterfly Pose

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Baddha Konasana or Butterfly Pose 

Breaking down Baddha Konasana Pose

The Sanskrit: (BAH-dah cone-AHS-anna) 

Meaning: baddha = bound  kona = angle

Prep poses: Virasana (Hero), Supta Pandagusthasana (reclined hand to big toe), Vrksasana (tree).

Any forward fold can help you find relief but Butterfly can also open and release the upper/inner thighs and groin.

 1 . Sit up straight bringing the soles of your feet together. 

2. Bring your heels as close to your pelvis without compromising your posture. Hands can wrap around the outside of the feet. . Always keep the outer edges of the feet firmly on the floor. 

3. It’s important to keep a tall posture and not tilt the pelvis forward or back keeping it in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

4. Allow the knees to naturally fall open by releasing the heads of the thigh bones toward the floor. When this action leads, the knees follow.

5. Fold forward either keeping a long spine or rounded back, allow the body to fall naturally forward, not pulling yourself or forcing. The elbows can lightly press into the thighs. 

6. You can be here anywhere from 1 to 5 minutes. Then inhale, lift your knees away or use your hands to push your knees back up from the floor, and extend the legs out. 

Follow up poses:  Any standing poses, forward bends or seated twists will work as follow up poses.

Contraindications and Cautions:  Groin or knee injury: Only perform this pose with blanket support under the outer thighs.

Modifications and Props:  Add blankets under your seat or under your knees for support. Under your seat if your knees are high off the floor or under your knees if you are looking for a relaxed natural release and the feeling is too intense. 

Benefits

  • Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys

  • Stimulates the heart and improves general circulation

  • Stretches the inner thighs, groins, and knees

  • Helps relieve mild depression, anxiety, and fatigue

  • Soothes menstrual discomfort and sciatica

  • Helps relieve the symptoms of menopause

  • Therapeutic for flat feet, high blood pressure, infertility, and asthma

Nycole OlsenPinnacle Health & Fitness