Butterfly | Baddha Konasana
Butterfly or bound angle is a hip opener that improves hip mobility and stretches the inner thighs. Practice butterfly to gently open the hips and to prepare for deeper hip opening poses.
Sanskrit: Baddha Konasana
Drishti: eyes closed
Counterpose: dandasana, downward facing dog
Materials
- Yoga mat
- Folded blankets (optional)
Instructions
- Start from a seated position and bring the soles of your feet together, close to your pelvis. Let the knees to fall out to the sides. Ground your sitting bones and lengthen your spine.
- Hold onto the outsides of your feet as you press the soles of your feet towards each other.
- Option to fold forward from the hips, keeping your spine long and shoulders away from the ears. Stay for 3 to 5 breathes or more. To come out, sit up slowly, lift the knees and straighten both legs.
Notes
Modifications: Place folded blankets under the knees for support.
Preparatory poses: dandasana, tree, cat and cow, downward facing dog
Follow-up poses: hero, goddess, uttanasana