Butterfly Pose

Baddha Konasana

• Sit with your legs extended straight in front of you.
• Bend your knees and bring the soles of your feet together.
• Hold your feet by placing your hands underneath them.
• Bring the heels as close as possible to your genitals.
• Sit with an upright spine.
• Take a deep breath in. While exhaling, press your thighs and knees down toward the floor. Keep them pressed downward.
• Now relax your breathing and, like butterfly wings, start flapping your knees up and down. Begin slowly and then gradually increase the speed. Continue breathing freely.
• Slow down and then stop. Inhale deeply and as you exhale, bend forward while keeping your chin and spine straight.
• Press your elbows onto your thighs or knees to bring the knees and thighs closer to the floor.
• Feel the stretch in the inner thighs. Inhale and exhale, allowing the muscles to relax further.
• Inhale deeply and lift the body back up.
• Exhale. Release the posture and stretch your legs out.

Benefits:

• Improves flexibility in the groin and pelvic area.
• Aids the intestines and bowel movement.
• Relieves fatigue from prolonged sitting and walking.