Baddha Konasana, also known as Butterfly Pose or Bound Angle Pose, is a seated yoga pose that involves bringing the soles of the feet together and allowing the knees to drop towards the ground. The name "baddha" means bound, "kona" means angle, and "asana" means posture.
In the pose, the feet are brought together in front of the pelvis and the knees are allowed to drop down towards the ground, creating a diamond shape with the legs. The hands can be placed on the feet or ankles, and the spine is lengthened upwards. This pose can be held for several breaths and repeated multiple times.
Baddha Konasana is often used in hatha and restorative yoga practices as a gentle way to stretch the hips, groins, and inner thighs. It is also believed to have therapeutic benefits for reproductive and digestive systems.
How To Perform Baddha konasana (Butterfly pose)?
Sit on the floor with your legs straight in front of you.
Bend your knees and bring the soles of your feet together.
Pull your heels as close to your body as you can.
Hold your ankles or feet with your hands.
Keeping your spine straight, inhale and lengthen your spine.
Exhale and gently fold forward from your hips.
Keep your knees moving towards the floor and avoid forcing them down.
Keep your head and neck relaxed.
Hold the pose for a few breaths, then slowly release and come back to an upright position.
Here is a modified version for people with knee or hip issues
Sit on a folded blanket or cushion to elevate your hips.
Place yoga blocks or pillows under your thighs for support.
Press your feet together and bring them as close to your body as is comfortable.
Avoid pressing your knees down if it causes discomfort.
It's important to remember to listen to your body and not push past your limits. You can gradually work deeper into the pose as your flexibility increases over time.
Modifications
Use a prop like a block or a cushion under the buttocks for support.
Hold onto the ankles instead of the feet if it is difficult to reach the feet.
Use a strap around the feet to help with reaching forward.
Benefits
Stretches the inner thighs, groins, and knees.
Stimulates the abdominal organs, ovaries, and prostate gland.
Can help improve circulation in the pelvis.
Helps alleviate menstrual discomfort and sciatica.
Reduces stress and fatigue.
Contraindications
Avoid if you have a knee injury or recent knee surgery.
Do not perform if you have a groin injury.
Those with lower back pain should take care and use props if necessary.
If you have a hip or sacroiliac injury, consult with a doctor or yoga therapist before attempting this pose.
Chakras
This pose stimulates the Svadhisthana (sacral) chakra, which is associated with the reproductive organs and creativity.
Doshas
Baddha Konasana can help balance the Kapha dosha as it stimulates the abdominal organs and helps with circulation.
Pitta individuals may benefit from this pose as it can help reduce excess heat and tension in the body.
Vata individuals should use props to support the pose and be gentle with the movement as it can be intense on the hips and knees.
History Of Baddha konasana (Butterfly pose)?
Baddha konasana, also known as Butterfly pose or Bound Angle pose, has roots in ancient hatha yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. The pose is named after the Sanskrit words "baddha," meaning "bound," and "kona," meaning "angle." The pose has been traditionally used to stimulate the abdominal organs and reproductive system, and it is believed to help with fertility issues.
In addition to its physical benefits, Baddha konasana is also associated with the second chakra, or the sacral chakra, which is linked to creativity and emotional balance. Practicing this pose is thought to help balance and activate this chakra.
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