Bound Angle Pose (Baddha Konasana) – also known as Butterfly Pose – is a basic yoga pose with some unique benefits for yogis of all levels. Here’s how to do it properly.
I have always enjoyed this pose because I have very tight hips (though I will admit that I thought it was called “Bound Ankle Pose” for years!) 🙂 Bound Angle Pose helps to open up the hips and chest, increase flexibility, and improve your posture as it lengthens your spine. It is also known to stimulate the nervous system, as well as the reproductive and respiratory systems. If you have had recent knee or hip surgery or injury, you should avoid doing this pose.
To modify this pose if you are very inflexible or just trying it for the first time, you can place a folded blanket under the hip bones, or rest your knees on folded blankets or small pillows.
You can deepen this pose by rounding your back forward over your legs, and relaxing your head and neck towards the floor.
Here’s how to do the basic version:
1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.
2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.
3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.
4. Breathe and hold for 3-8 breaths.
Get more tips & see more pictures at YogaBasics.com…