Baddha Konasana

Baddha Konasana is the butterfly beneath the yoga poses. Before you evolve yourself into a beautiful and easy flying butterfly tho be patient and stay cool while breathing into the opening of your hips in this asana. The moment you really land in this pose you will find a deep stretch in your groins, the inner thighs and your legs in general which will release pain in the lower back and the abdominen. This yoga pose stimulates blood circulation in the organs and will open your heartspace more and more as long as you keep breathing.

  1. Land on your mat just as a butterfly. Firmly press the outer edges of your feet together and let your knees hang loose to the sides. If this causes discomfort in your knee joints you can place blocks or cushions below your knees.
  2. Tilt your pelvis a bit to the front so you can straighten your lower back easier. You can place a folded blanket or a thin cushion underneath your butt in order to support your lower back here.
  3. Stay in in this pose for a couple of deep breaths. Lengthen your spine with every inhalation and try to shift more weight through your pelvis by exhaling.

Baddha Konasana is the ideal Yoga pose for:

  1. opening the hips
  2. stretching hips, groins, inner thighs, upper thighs
  3. strengthening the ankles
  4. easing back pain (lower back pain)
  5. athletes and people who are sitting a lot in their jobs therefore having shortened leg muscles
  6. women suffering from menstrual pain
  7. more agility & mobility in sports such as martial arts or running
  8. relaxation of legs & hips after training

Photos and more Yoga Poses:

Hatha Yoga – Das komplette Buch. Martina Mittag.