Butterfly Pose

Badhakonasana

• Sit up straight with legs straight.
• Bend your knees and bring the soles of your feet together.
• Grab your feet by placing your hands underneath them.
• Bring the heels as close as possible to the genitals.
• Sit with the spine erect.
• Take a deep breath in. On exhalation, press the thighs and knees downward towards the floor. Keep them pressing downward.
• Now, relax the breath and like the wings of a butterfly, flap both knees up and down, start slow then increase the speed slightly. Keep breathing freely.
• Slow down then stop, take a deep breath in and on exhalation, bend forward keeping the chin up and spine straight.
• Press your elbows on the thighs or the knees to push knees and thighs closer to the floor.
• Feel the stretch in the inner thighs and breath in and out, relaxing the muscles more.
• Take a deep breath in and bring the torso up.
• Exhale. Release the posture. Straighten the legs.

Benefits:

• Improves the flexibility in the groin and hip region.
• Benefits the intestine and bowel movement.
• Removes tiredness from long hours of standing and walking.

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