Butterfly pose benefits and technique

sarah
27 Jul, 2023
The Butterfly Pose, also known as "Baddha Konasana" in Sanskrit, is a seated asana that involves opening the hips and stretching the groin and thigh muscles. Estelle, yoga teacher at ProTrainer , presents the many benefits that the Butterfly can bring you and explains how to properly perform this posture.

Butterfly pose benefits and technique


The Butterfly Pose, also known as "Baddha Konasana" in Sanskrit, is a seated asana that involves opening the hips and stretching the groin and thigh muscles. Estelle, yoga teacher at ProTrainer , presents the many benefits that the Butterfly can bring you and explains how to properly perform this posture.

Benefits of the Butterfly Pose

Here are the different benefits that Baddha Konasana will bring you:

  • Open pelvis and hips
  • Strengthening the back muscles
  • Activation and strengthening of the digestive system
  • Relaxation, well-being
  • Flexibility and Flexibility
  • Stretching and alignment of the abductors
Parts of the body solicited during the realization of the Butterfly: the muscles of the lower back, the thighs, the belly.

Contraindications:
  • Injury to back or knee(s)
  • Diarrhea
  • Asthma
Also be careful not to practice this asana after eating.

How to properly perform Baddha Konasana?

GETTING INTO BUTTERFLY POSE:

1. Take the time to settle in. If necessary, you can put a small blanket or towel under your buttocks for more comfort and raise your seat. 2. Sit with both legs bent, hips outward, both feet together in the shape of butterfly wings . 3. Bring your feet closer to your pubis. In the final posture, the soles of the feet are facing the sky. But to start, it is better to prefer to stick both feet against each other.

4. Take time to stretch your spine , anchor your tailbone to the floor, head stretched skyward. Your shoulders are relaxed, your chin towards your throat. Contract your abdomen and open your rib cage. Take a few inhales and exhales in presence with your posture. 5. Then start with Tiliasana (butterfly flapping) to gently open the hips and find your posture. On the exhale, I put the intention to drop my knees on the ground, then on the inspire I raise. Make light movements up and down your hips. You can put your arms along the body or keep your knees or thighs to direct the movement. 6. After this little warm-up, you can enter the posture, knees as close as possible to the ground, feet against each other close to the pubis . Your hands will grab your feet or your knees depending on your flexibility. 7. Your belly is active. Inhale, stretch your spine straight . 8. Exhale, bend forward (forward bend) looking down. The movement starts from the hips and not from the back. Push your elbows back to keep your back straight and your shoulders open back as well. 9. Stay 3 to 5 breaths to start in this posture.

COMING OUT OF THE BUTTERFLY POSE:

Inhale and stand up, the movement starts again from the pelvis, your stomach is active and your back is straight. Hold for one or two breaths before releasing the legs and hips. This posture can be followed by Matsyasana (the reversed fish) or Bhujangasana (the Cobra), then by Balasana (the child) and Shashankasana (the hare). Keep your back straight in this pose. The movement comes from the pelvis, the bottom of the spine. Use your inhale and exhale to release tension and relax your body in this asana.

OPTIONS WHEN PERFORMING BADDHA KONASANA:

You can put a small rolled up towel or a brick on either side of your thighs to support this asana and your hips. It is possible to do the Butterfly pose lying on your back. To add a little difficulty you can place your hands in front of you on the ground.

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