Baddha Konasana: the butterfly pose

By Susan A.

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Also known as the butterfly pose, Baddha Konasana is one of the best hip openers. It’s classified as a symmetrical seated forward-bending pose. Although it’s a safe and healthy pose, it can be challenging for the knees and must be adapted to every person physical conditions and limitations.

The basics about Baddha Konasana

If the focus is too much on getting your head down, the resulting action is going to be more on your spine than on the pelvis. Since the goal is to work the movement range of your hips, the intention must be not to get the head to the feet, but to bring the navel closer to the feet.

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This pose activates the muscles of the pelvic floor, which can anchor the base of the pose.

Depending on how close the feet are to the groin, different muscles are activated. Thus, it’s quite valuable to work with the feet at different distances from your pelvis, meaning that closer isn’t always the best option.

Baddha Konasana can be challenging for the knees. If you have any injuries make sure you chose a pose for your legs that doesn’t bring any kind of hurting feeling in your joints.

Keeping the notion that is the navel that goes on the floor direction instead of the head is also helpful for your breathing since it minimizes the obstructions of breath. Pushing the head towards the floor compresses the abdomen, while a lengthened spine results in freer breathing.

How to do Baddha Konasana?

Baddha Konasana connects the upper and lower appendicular skeletons by grasping the feet with the hands. The hips bend and turn outward, the knees bend and go into opposite directions from each other, an action that results in stretching the adductor group of muscles as well as the inside of the thighs.

Sit with your legs stretched in front of you. You can elevate your pelvis with the help of a blanket.
Bend your knees and bring your heels in the direction of your pelvis. Join the soles of your feet. Then gently let your knees fall to the sides. It is important to never force your knees pushing them down.
Inhale and with your back straight bring your chest on the direction of the floor (you want to keep your chest open and shoulders down and relaxed). Once you reach your limit, lose your chest and head.
Hold on the pose for at least 10 breathing cycles.
To get out of the pose, inhale and bring your torso up, stretch and relax your legs.

Benefits of Baddha Konasana

Baddha Konasana has a lot of benefits, we have gathered some of the most important.

It improves digestion since it has a soothing effect on intestinal walls and also improves blood flow. Additionally, it relieves constipation and is good to help the body detox. For these reasons, it’s a great asana to do in the morning.

It also stretches the lower body improving the flexibility of the inner thighs and groins. It relives sciatica pain as well.

Many women have also reported it can help with menstrual cramps, due to better blood circulation in groin areas.

It will also help you feel with more energy and relieve stress. Baddha Konasana is a great pose to introduce in your daily routine.