Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture
This pose is pronounced as BAH-dah-cone-AHS-ana
The posture is named Badhakonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. The posture is also sometimes known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.
How to do Butterfly Pose (Badhakonasana)
- Sit with your spine erect and legs spread straight out.
- Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
- Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
- Make an effort to bring the heels as close to the genitals as possible.
- Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
- Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
- Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
- Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
- Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
- Take a deep breath in and bring the torso up.
- As you exhale, gently release the posture. Straighten the legs out in front of you and relax.
Benefits of the Butterfly Pose (Badhakonasana)
- A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region
- Helps in intestine and bowel movement
- Removes fatigue from long hours of standing and walking
- Offers relief from menstrual discomfort and menopause symptoms
- Helps in smooth delivery if practiced regularly until late pregnancy
Contraindications of the Butterfly Pose (Badhakonasana)
If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.
Read More:Ardha Matsyendrasana
<<Cat StretchSitting Half Spinal Twist >>
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@artoflivingyoga.org.
