Butterfly Pose ("Baddha Konasana")

Description

Sit on the floor, bring the soles of your feet together, and let your knees open out to the sides, then place your hands around your feet or ankles. Lengthen your spine as you inhale, then as you exhale, hinge your torso forward from the hips, keeping your back as long as possible. Let your elbows rest lightly on your thighs without forcing yourself deeper, and keep your neck in line with your spine, with your gaze toward the floor. Maintain a calm breath, gradually allowing your pelvis to tilt and your hips to open, without creating tension in your lower back.

Settings

Equipment

No Equipment

Positions

Seated

Muscle groups

Hip adductors

Difficulty

Easy

Movement

Abduction