Bound Angle Pose / Butterfly Pose  

{Sanskrit} Baddha Konasana

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HOW TO

In a seated position, bring the soles of your feet together, allowing your knees to relax out to the sides.

  • Press down through your sitting bones, sitting tall to lengthen your spine

  • Hold onto the outsides of your feet (or around your ankles) and press the soles of your feet together

  • You can choose to sit tall or take a breath in, on an exhale, fold forwards, tilting from the hips. Keeping your spine long, shoulders away from ears and and your collar bones spread.

  • Stay in the pose for 5 breaths

  • To come out of the pose, sit up, bring your knees together and straighten your legs


BENEFITS

PHYSICALLY

  • Improves mobility and flexibility in the hip joint and stretches the inner thighs

MENTALLY / EMOTIONALLY

  • Grounding and calming


VARIATIONS + TIPS

  • Heels can be close to the hips to focus on inner thighs, feet further away from the hips can be felt more into hamstrings. Experiment with how this postures feels in your body being aware of hip and knee joints

  • Sitting on a folded blanket can help with the forward tilt of the hips

  • For an ankle or foot injury you may want to place a blanket in a position which supports you in the pose and helps to avoid any pain

  • In a YIN practice, the heels are further away from the hips creating more of a diamond shape, the back can round slightly and you may want to use props such as bolsters, blocks to rest the head. You can stay in this posture much longer in a Yin practice - from 1-5 minutes.