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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