Keep Your Health Fit by Practicing Baddha Konasana (The butterfly pose)

image: © Lev Dolgatsjov / Fotolia

image: © Lev Dolgatsjov / Fotolia

Keep Your Health Fit by Practicing Baddha Konasana

The butterfly pose, also known as Baddha Konasana is a pose performed by yoga enthusiasts to primarily relax and stretch the muscles of the legs, including the thighs and subsequently, the internal organs like the uterus and ovaries.

As a general precaution, it is always recommended for any person regardless of age or even health and medical conditions to first consult with her healthcare provider or doctor before attempting any form of exercise or yoga.

Any person suffering from a groin or knee injury should make sure to keep a blanket under the thighs for getting support and should undergo training under the guidance of a qualified yoga instructor to gain most of the health benefits.


Follow These Steps to Perform Baddha Konasana

Step 1 – Sit on the floor comfortably. Ensure that your spine is erect. Spread your legs straight.

Step 2 – After stretching your legs, you have to bend your knees. During this process, try to bring the feet near the pelvic region. Ensure that feet touch each other.

Step 3 – Touch your feet with hands. If you require extra support, keep your hands below your feet.

Step 4- Now bring your feet as close as possible to your groin. Take a single long breath. You need to become cautious while exhaling. Your thighs and knees should be pressed in downward direction aiming towards the floor.

Step 5 – You would find that the folded legs resemble the wings of butterfly. Resume the flapping action. In the beginning, make slow movements. Raise the speed of the flapping movement gradually. Do not go for deep breathing. When you feel tired, stop the process.

Step 6 – Take a deep breath. When you exhale, bend forward. Your spine should be erect. Hold your chin forward. After you have exhaled, you have to touch your knees or thighs with elbows. Push the elbows close to the floor. During this time, you would feel that your muscles are getting relaxed. While taking deep breaths, you can experience stretched sensation in inner thighs.

Step 7 – When you breathe out, you can straighten your legs and relax.


What are the Benefits of this Pose?

This pose, in particular, is a very strong hip- and groin- opener, and is also one of the few yoga poses that can be practiced soon after eating as long as the head is not reclined or rested on the floor. This is specifically advised for people who are suffering from urinary disorders, as the pelvis, the abdomen and the back are stimulated by a bountiful blood supply.

Other Benefits Include:

  • Prevention of hernia
  • Relieves sciatic pain
  • For men: relieves pain and heaviness in the testicles
  • For women: (in addition to sarvangasana) helps to correct irregular menses and helps proper functioning of ovaries
  • When Badhha Konasana is practiced till the third trimester of pregnancy, the expecting mother can undergo smooth delivery.
  • Offers relief during menstrual cycle

Bhaddha Konasan helps in getting relief from urinary disorders. This pose also allows the expecting mother to undergo smooth delivery. This pose can be practiced anywhere.


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