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Analytics: Butterfly Pose
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Sanskrit, Badhakonasana
Benefits
Contraindications
#Modifications
& Variations
* Improves digestion
* Stretch's inner thigh & groin
* Improves fatigue
* Relieves menstrual
discomfort.
* Groin or knee injury
* Sciatica
* Low back disorders
# Bring hands under feet
# Cushion under outer thigh
#Place elbows on thighs and press thighs down to floor
Foundation
Alignment
Intention
Steps;
From, seated position with legs outstretched
Buttocks, tops of hamstrings, ankles and feet
Spine erect and elongated, avoid rounding back
Soles of feet together & in toward groin
Knees and thighs pressing down toward floor
Knees and thighs pressing down toward floor
Spine erect
* Bring legs out wide in a V shape, spine erect
* Bend knees, bring souls of feet together toward pelvis
* Clasp both hands around feet, holding them firmly
* Inhale extending the spine, press thighs & knees to floor
* Gently pulse legs up and down, like flapping your butterfly wings, begin slow and increase speed.
* Finish by slowing the pulsing motion to a stop
* Inhale and elongate spine
* Exhale hinge forward, keep chin up, spine erect
* Hold stretch, breath, notice sensation in thighs
* On inhale bring the torso up
Engage Bandhas, Relax Deeply & Breath
Coming Out of the Pose
* On exhale release posture, bring legs outstretched in front of you
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