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Baddha Konasana or Butterfly Yoga Pose With Steps and Benefits

Baddha Konasana or Butterfly Yoga Pose With Steps and Benefits

Posture : Baddha konasana or The Butterfly Yoga Pose

Translation : In Sanskrit Language the word baddha means a bond, chain, caught or restrained. The word pada means foot, and kona means corner or angle therefore this asana or pose is the restrained foot angle posture.

Pronunciation : ba-dah-cone-ah-sa-na

Difficulty : Level 4

Instructions :

  1. While Sitting on the floor or mat with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.
  2. After that Exhale and bend the knees drawing the feet toward the torso.
  3. Place the soles of the feet together and then clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor or the mat.
  4. Now lower the knees to the floor and keep your back straight. Use your elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through your nostrils.
  5. Release the posture and sit with the legs extended out and your hands on the thighs.

Comments :

By doing the regular practice of the Baddha konasana stretches the knees and stimulates circulation in the legs. It should be practiced frequently until one is comfortable sitting in the padma-asana which is explained in other article. Some of the main areas of the body that are stimulated, besides the legs, are the stomach, pelvis and lower back. It is said to keep the kidneys, prostate and bladder healthy. The baddha-konasana is one of the few postures that can be practiced comfortably soon after eating.

Duration / Repetitions :

Hold the posture from thirty seconds to two minutes depending on comfort. Repeat two or three times.

The Benefits of Baddha Konasana :

  1. Baddha konasana makes inner thighs, groins and the knees to become more flexible and stronger.
  2. It will Strengthen and improves your flexibility in the inner thighs, groins and the knees. Since it includes the the thigh, groins and the knees muscles to contract and expand hence making them more stronger and flexible.

  3. It impoves flexibility in hips and groins area of the body.
  4. It Helps to prepare the hips and groins for meditative seated poses, which makes the muscles there to move and to streach which further improves flexibility in these areas.

  5. Helps to sooth menstrual discomfort and digestive complaints
  6. Women who are suffering from irregular menstrual cycles Baddha kona asana is also beneficial for those women and it also helps in regulating it. Regular practice of the movements and postures can also help in easy childbirth. Also this Yoga posture or excercise will improve the digestive system and digestion problems.

  7. It strengthens the abdominal organs and improve there functionality.
  8. Baddha konasana stimulates your abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder inside your body.

  9. It removes fatigue, according to traditional yoga texts present.
  10. Baddha konasana removes all the lazyness in your body and make you quick and eleminating your body fatigue and rush the flow of your blood to every part of the body.

  11. It Helps you to open up your lower back and relieves sciatica.
  12. It prevents flat feet and sciatica pain. You can also prevent flat feet by doing Vrikshasana regularly. Baddha konasana also protects you from sciatica pain, which is caused by the sciatica nerve.

  13. It Metaphysically opens up your groin area helping you to relieve sexual inhibitions and guilt.


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