Butterfly Pose aka Bound Angle Pose
Sanskrit: Baddha Konasana
Image courtesy of Connor O’Hara
Bound Angle Pose (aka Butterfly pose and even known as Cobbler Pose) is a great inner thigh stretch and hip opener. I love it! Not only that, it is a very calming gentle pose that allows you to just breathe and be there. Lowering your head while keep your neck in good alignment with the spine is a great way to go inside for a moment, release and let go. I love to press my elbows into the inner thighs to give them an extra stretch as well. The beautiful benefits of this pose are:
- Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
- Stimulates the heart and improves general circulation
- Stretches the inner thighs, groins, and knees
- Helps relieve mild depression, anxiety, and fatigue
- Soothes menstrual discomfort and sciatica
- Helps relieve the symptoms of menopause
- Therapeutic for flat feet, high blood pressure, infertility, and asthma
- Consistent practice of this pose until late into pregnancy is said to help ease childbirth
- Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue
Directions on how to come into the pose:
If your hips or groin are tight, you may sit on a blanket. Place the soles of your feet together, bringing the heels of your feet in towards your groin as much as works for you while splaying the knees out, spine straight, hands can hold your toes or take your thumbs to the inside on the balls of the feet to open them up a little, keeping the outsides of the feet planted into the ground. Try your best not to force the knees to the ground but lead with the action of the pose to open naturally. Hold for a few minutes (1-5 minutes is great for this pose).
This is a great standalone pose, as well as a great resting pose for Boat pose. We can come into this pose throughout the Boat pose variations to rest, re-center and align ourselves.
To come out bring your knees into each other. I like to rock for a moment on my tailbone after this pose and then we can straighten the legs to release.
When not to do this pose or to modify / Contraindications:
If you have groin or knee injury only practice this pose with blanket support under the outer thighs.
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