Baddha Konasana, often called Butterfly Pose, brings the soles of the feet together and lets the knees fall toward the floor. It is widely used to open the inner thighs and prepare for seated meditation.
Do not push the knees. Gravity and the breath do the work. A block under each knee is a gift, not a compromise.
How to practise
- Sit tall. Bend the knees and bring the soles of the feet together. Draw the heels toward the pelvis.
- Hold the feet or the ankles. Let the knees drop out to the sides.
- Lengthen the spine on the inhale. On the exhale, you may fold forward a little from the hips.
- Keep the shoulders relaxed. Optional: flap the knees gently like butterfly wings to warm the hips.
- Inhale to sit up. Stretch the legs forward.
Hold 1–3 minutes. Repeat once if it feels nourishing.
Benefits
- Opens the inner thighs, groins and hips
- Improves circulation in the pelvic region
- Can ease menstrual discomfort when practised gently
- Prepares the body for Padmasana and other seated poses
Precautions
Avoid forcing the knees down in groin or knee injury. Sit on a cushion. In pregnancy, keep the fold mild and sit with support.
