Baddha konasana

Baddha – Bound, Koṇa – Angle

Baddha konasana is a basic seated asana that opens the hips and the muscles of the groin. It is also called the Butterfly Pose.

Limitations of Baddhakonasa:

• This asana should be avoided in case of Groin or knee injury.

Benefits of Baddhakonasana:

• It is a strong groin and hip opener.
• Strengthens and improves flexibility of the inner thighs, groins and the knees
• Helpful during pregnancy.
• Helps to sooth menstrual discomfort.

Technique for Baddhakonasana: Sit in Daṇḍasana. Bend both the knees, bringing the soles of your feet together. Place the heels in front of the pelvis, about a fist distance from the groin. Drop your knees towards the floor and push the feet together.  Always remember that your knees should never be forced on the ground. Then take hold of your feet with your hands, opening the feet. While exhaling, bend forward and bring the face or forehead to the mat.  Hold for 60 seconds. Inhale & come up. Release the hands. Legs back to Daṇḍasana.