Baddha Konasana (that’s pronounced BAH-dah cone-AHS-anna) is a great hip opener; it also goes by the name of Bound Angle, but more familiarly the butterfly pose/stretch. This pose is great because we all sit for the majority of our day, or at least I do (: Practicing this pose reverses the damage sitting for too long puts on the body. The strains in the back and thighs will be gently massaged out. Usually yoga poses are insanely intricate and are scary to look at, but this particular pose couldn’t be any simpler.
- Start in a seated position, preferably cross-legged. (Or lying down on your back with a pillow as support if needed).
- Stretch your legs forward and then bring them together at the soles of your feet. (You’re halfway there!)
- Push your knees as far down to the ground as possible while keeping your feet “glued” at the soles. (Your arms can either be holding your feet together or stretched out in front of you, your choice; if this is your first time practicing this pose, move the feet as far away as possible to have a looser stretch).
*Be careful not to sprain or force anything here. As far as you can go is perfect; if your knees reach all the way to the floor, perfect. If they don’t, that’s fine too. Everyone’s butterfly pose will look different. Personally, I’m not able to reach the floor yet, but with practice I can get there and so can you!
- To take this pose one step further, bend at your waist and try to touch your forehead to your feet. Again, as far as you can go is just the right amount.
Feel free to stay in this pose as long as you need to. 5 long, deep breaths should be a good start. Slowly get out of this pose to prevent any injuries.
If this is your first time doing yoga and you absolutely loved it, you may want to invest in a yoga mat! It gives extra support for poses and provides stability on slippery surfaces. A good yoga mat to consider is from Yoga Accessories. They are pretty thick so as to aid in comfort, come in various vibrant colors, and are free from heavy metals and phthalate , which is found in inks and dyes, to satisfy your natural side. Also, they are pretty cheap, which is always a plus.