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.
