AKA Badhakonasana
Badha – Bound
Kona – Angle or Split
Asana – Pose
The Butterfly pose is a simple and highly effective pose which is great for beginners because there are so many variations. It’s fantastic for core conditioning and lengthening through the spine when you sit up nice and tall. This pose calms your whole body and at the same time works wonders for the lower body, especially the thighs, knees and groin.
Butterfly pose has a whole lot of benefits:
- Improves flexibility in the hips.
- Stretches the whole body.
- Great for inner thigh, groin and knees.
- Strengthens hips, legs, lower back and abdomen.
- Can aid with digestion.
- Helps with fatigue.
- Can soothe sciatica pain.
How to get there:
- Sit on your mat with your spine nice and straight.
- Bring the soles of your feet together by bending your knees, allowing them to go wide.
- Start off with your legs in a diamond shape with the soles of your feet touching.
- Hold both your feet tightly with your hands.
- Take a deep breath in and lengthen through your spine.
- Exhale, mentally press thighs and knees down to the floor. (Yes, it will happen with an intention).
If you feel more stretch is an option for you, sit tall and bring your feet closer in the direction of your groin.
Hold for 5 breaths:
- Still holding onto your feet, start moving your legs up and down like a butterfly flapping its wings.
- Start slow and gradually increase speed to around 15 seconds.
- When you feel ready, slow the movement down.
- Bring legs to stillness.
- Now press your elbows onto your thighs or knees – this presses the knees and thighs closer to the floor.
- Hold here for 10 seconds.
How to exit the pose:
- Take a deep breath in and then sit up nice and tall.
- Deep breath out, relax your arms, sit tall and notice the flow of your breath.
Contraindications:
Pre-existing injury to your lower back or knees.
Variations:
Sit on a bolster or cushion to maintain height and length of spine.
Keep legs further away from your body if lower back hurts, or if you are rounding through your back.
Use a strap around your feet, sit tall and as you press your feet to the floor, pull the strap towards you at the same time, then open your knees.
You are the only person who knows how your body feels, or will respond to a pose.
Always be kind to yourself, move with ease and grace. You are the most important person in your life.
Namaste
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