Butterfly Pose
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Butterfly Pose (Baddha Konasana)

What is a Butterfly Pose (Baddha Konasana)?

The Butterfly Pose, known as Baddha Konasana in Sanskrit, is a classic seated posture in yoga that promotes flexibility, relaxation, and mindfulness. The name “Butterfly Pose” comes from the movement of the legs resembling a butterfly’s wings, while Baddha Konasana translates to “Bound Angle Pose.” This asana is simple yet powerful, suitable for practitioners of all levels, and is often used as a warm-up or cool-down exercise.

The pose is called “Seated Butterfly Pose” because it is executed with the soles of the feet staying together and the knees moving in alternating motions to rise and fall like a butterfly’s wings.

It’s yoga for beginners that focuses on stretching. It facilitates hip joint opening for more complex positions. Patients with joint issues and pain in the lower back region of the buttocks, hips, hamstrings, and feet are also advised to do this yoga during pregnancy. As a result, it may help those with sciatica, fibromyalgia, rheumatoid arthritis, and nocturnal leg syndrome. Additionally, this pose helps women with PCOD/PCOS feel less uncomfortable.

To find out more about butterfly position yoga, the advantages of butterfly asana, butterfly asana during pregnancy, and other topics, continue reading.

which muscles are used in the Butterfly pose?

  • Adductor muscles
  • Groin muscles
  • Hip flexors
  • Psoas muscle
  • Hamstrings
  • Calves
  • Lower back muscles

Butterfly pose Benefits:

  • Reduces Shoulder Stress

You frequently carry emotional burdens and anxiety. The Reclined Butterfly Pose might help you release this needless strain. After a long day of labor, it relieves tension. You can experiment with different arm positions while performing this pose to find interesting ways to relax your shoulders.

  • Good for the Menstrual Cycle

Menstrual women can benefit greatly from bhadrasana. The body gets rid of impurities and improves blood circulation by doing the Baddha kosana. It even helps with digestive issues and improves ovarian health.

  • Good for Lower Back

For people with tight hamstrings and lower back issues, the cobbler position is excellent. Back pain can be lessened by performing the Cobbler Pose.

  • Recommended for Moms-to-be

The benefits of Baddha Konasana are numerous, and they also extend to expectant mothers. It ensures a smooth birth by improving blood circulation and even strengthening the pelvic floor.

  • Healthy Reproductive Organs

The Cobbler Pose helps keep your reproductive organs healthy by improving blood circulation and reducing your chance of infertility. As you recover emotionally, it even helps you release pollutants.

  • Relief from Headache

If you frequently get headaches from stress, the cobbler’s Asana may help. It eases the strain on your neck and head. A part of the Bhadrasana stage involves placing your forehead on the floor, which will ease your body and help you gradually release stress.

  • Good for the Prostate Gland

Males are frequently diagnosed with prostate gland problems as they become older. This is avoidable. Prostate-related problems can be avoided by performing the Bhadrasana regularly. It even helps to stimulate your prostate glands, kidneys, and stomach organs.

How to do a Butterfly Pose?

  • With your legs by your sides, sit with your feet soles together at your pelvis.
  • Extend your spine and grind your sitting bones.
  • Holding onto the outsides of your feet, press the soles together.
  • Keep your collarbones spread and your spine extended by folding forward from the hips if your body permits it.
  • Hold on for five to ten breaths.
  • Then Relax

Butterfly Pose Video:

What are the Beginners’ Tips for Butterfly Pose?

To assist with the forward-leaning of your pelvis, sit upright on a cushion or folded blanket.

Variations of Butterfly Pose:

Butterfly Pose comes in a variety of forms. These stances can be performed separately or combined to form a sequence of Butterfly Pose.

Forward bending Butterfly Pose

Your forehead can be supported by stacking blocks and cushions, or your body can be supported by a cushion.

  1. Take Butterfly Pose to start.
  2. To fold forward, move your hips slowly.
  3. Stretch your arms in front of you and stretch out with your fingertips.
  4. Maintain this position for no more than five minutes.

Reclined Butterfly Pose

A bolster or cushion can be positioned beneath your shoulders or along your spine. An incline support can also be made with cushions and blocks.

  1. Take Butterfly Pose to start.
  2. Using your hands to support yourself, gently lie on your back.
  3. Hold this posture for ten minutes or more.

Legs-up-the-Wall Butterfly Pose

For those with low back problems, this form of Butterfly Pose is perfect because it supports the spine.

  1. Sit down against a wall to your right.
  2. Your legs should be bent toward the chest.
  3. Turn onto your back and swing your legs against the wall.
  4. Place your hips slightly away from the wall or against it.
  5. As much as possible, bend your knees.
  6. Bring your heels as low as you can.
  7. Apply pressure on your foot soles.
  8. Hold this posture for ten minutes or more.

Safety and Precautions During Performing Butterfly Pose

If you have a groin (knee injury) or experience any pain while performing this pose, stay away from it.

Make sure you move softly into and out of the position and avoid forcing it. Don’t try to deepen the stretch by moving your knees up and down.

Conclusion:  

When performed mindfully, Supta Buddha Konasana is a calming and cozy pose that holds the body in a comfortable position. It is a beneficial yoga pose for women who experience urine incontinence, menopausal symptoms, or persistent pelvic discomfort. It might even help older people with age-related mobility issues and cancer patients with their weariness.

FAQs

What are the benefits of the butterfly?

Because they are drawn to vibrant flowers and require nectar to survive, butterflies are excellent additions to any garden. Their bodies gather pollen while they do this and transfer it to other plants.

Which chakra is butterfly pose?

The following yoga poses can aid in balancing and stimulating the sacral chakra: Baddha Konasana, or Butterfly Pose: By opening and balancing the sacral chakra, this seated hip opener promotes emotional equilibrium and creativity.

Does the butterfly pose reduce belly fat?

Sitting comfortably, the butterfly posture, also known as Baddha Konasana, is a great technique to lose belly fat. In addition to reducing belly fat, this pose is excellent for reducing stress, which raises the chance of developing belly fat.

What is the butterfly pose good for?

Butterfly Pose eases tension and increases flexibility. For those who have tight hips from prolonged sitting or intense exercise, it’s perfect. Additionally, it fosters inner awareness and tranquility. Butterfly Pose, also known as Cobbler Pose or Bound Angle Pose, is a traditional hip opening.

References:

  • Cronkleton, E. (2021, September 9). Butterfly Pose: 6 Benefits of This Classic Hip Opener. Healthline. https://www.healthline.com/health/fitness/butterfly-pose-benefits#bottom-line
  • JanviMangukiya, J. (2024d, October 21). Baddha Konasana (Bound Angle Pose) – Steps, Benefits, Variations. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/baddha-konasana-bound-angle-pose/#Modifications_and_Variations_of_Baddha_Konasana
  • EkhartYoga. (2020b, November 6). Bound Angle Pose / Butterfly Pose – Ekhart Yoga. Ekhart Yoga. https://www.ekhartyoga.com/resources/yoga-poses/bound-angle-pose-butterfly-pose
  • Baddha Konasana Yoga  (Butterfly Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com. (2017, November 20). Tummee.com. https://www.tummee.com/yoga-poses/butterfly-pose

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