Whether you call it butterfly pose, bound angle pose, cobbler pose, or Baddha Konasana, this simple yoga pose is a wonderful hip opener that relieves tension in the low back and stretches the muscles of the thighs.
The Benefits
Stretches and strengthens the inner thighs.
Stretches the hips.
Releases tension in the lower back.
Reduces stress and anxiety.
Opens the 1st and 2nd chakras.
How To Do It
It is easiest to do this pose while sitting on the edge of a blanket. The slight elevation helps with posture.
Bring the soles of your feet together about 12 inches in front of you. Sit up tall. Relax your shoulders and your face.
Clasp your feet in your hands, and gently pull up on your feet as you allow your knees to drop toward the floor.
Remain in the pose for several breaths or several minutes, whatever feels good to you. With each exhalation, relax your muscles and allow your knees gently drop closer to the floor.
To leave the pose, simply straighten your legs out in front of you.
Variations
The easiest way to vary this pose is simply to change the placement of your feet. You can place your soles together, with your feet 18+ inches away from your body for a gentle stretch. Move your feet up closer to your body for a more intense stretch.
Folded - with your feet far out in from of you (~18 inches), gently fold forward.
Twisted - with your feet close to you, twist to the right hold the twist for a couple of breaths, then twist to the left and hold.
Reclined - place your legs in a butterfly pose while you are laying on your back.
Restorative - use a yoga strap to bind your legs into position as you recline on a bolster.
Legs up a wall - come into legs up a wall pose and then let your legs come into a butterfly pose.
Relax Into It
Simply close your eyes and relax to get the most benefit from this pose. Release any tension in your back, hips, and thighs. Relax your shoulders, and release any tension in your face. Simply sit with your breath and allow any stress or anxiety to melt away as your knees gently drop closer to the floor.
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