Baddha Koṇāsana - Butterfly Pose

Baddha Koṇāsana

Posture

The name comes from the Sanskrit words baddha (बद्ध, baddha) meaning "bound", kona (कोण, koṇa) meaning "angle" or "split", and Asana (आसन, Āsana) meaning "posture" or "seat

Procedure

1. Sit up straight with legs straight.
2. Bend your knees and bring the soles of your feet together.
3. Grab your feet by placing your hands underneath them.
4. Bring the heels as close as possible to the genitals.
5. Sit with the spine erect.
6. Take a deep breath in. On exhalation, press the thighs and knees downward towards the floor. Keep them pressing downward.
7. Now, relax the breath and like the wings of a butterfly, flap both knees up and down, start slow then increase the speed slightly. Keep breathing freely.
8. Slow down then stop, take a deep breath in and on exhalation, bend forward keeping the chin up and spine straight.
9. Press your elbows on the thighs or the knees to push knees and thighs closer to the floor.
10. Feel the stretch in the inner thighs and breath in and out, relaxing the muscles more.
11. Take a deep breath in and bring the torso up.
12. Exhale. Release the posture. Straighten the legs.

Benefits

1. It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after eating as long as the head is not rested on the floor .
2. The pose is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.
3. It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles. For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function properly .
4.  Regular practise of this posture may be beneficial for the lumbar region, flat feet, high blood pressure, infertility and asthma .

Video