Bound Angle Pose / Butterfly Pose – Baddha Konasana
Sanskrit Name: Baddha Konasana
Instructions:
Press the soles of your feet together, pay attention to your sitting bones and inner thighs, elongate your spine, and relax your shoulders. If you experience discomfort in your knees, you can keep them slightly elevated or use a block for support.
- Start in a seated position and bring the soles of your feet together, positioning them close to your pelvis, with your knees dropping out to the sides.
- Anchor your sitting bones into the ground and extend your spine.
- Grasp the outer edges of your feet and press the soles of your feet against each other.
- If your body permits, hinge forward at the hips, maintaining a long spine and open collarbones.
- Hold the position for 5 to 10 breaths.
- To exit the pose, sit upright, lift your knees, and extend your legs straight.
Tips for Beginners
- Use a cushion or a folded blanket to promote a forward tilt of your pelvis.
Benefits
Bound Angle Pose enhances flexibility in the hips and ankles, tones the muscles in the legs, and strengthens the back. It also stretches the groin and inner thighs, focusing on hip opening, back strength, and leg flexibility.
Cautions
- Concentrate on maintaining a long spine and an open chest instead of forcing your knees to the ground.
- Remember to breathe deeply into the areas that are being stretched.
Variations
- Butterfly Pose is the Yin Yoga adaptation of Bound Angle Pose. Here, the heels are positioned farther from the body, forming a diamond shape with the legs. You can allow your back to round gently as you fold forward and remain in this posture for 1 – 5 minutes.
Precautions:
Avoid this pose if you have injuries or inflammation in the ankles, knees, groin, or hips.
Level: Beginner
Type: Seated Pose
Quality: Grounding
