Butterfly Pose or Badhakonasana


Butterfly Pose or Badhakonasana (Badha means “bound”, Kona means “angle”, and asana means “pose” or “posture”) is named so because of the way it is performed -- both feet tucked close to the groin, clasped tightly with the hands as though they are tied or bound together. It is one of the easiest yoga pose to perform Still if offers a number of health benefits. Let’s learn how to perform or do this pose perfectly.

How to do Butterfly Pose (Badhakonasana)





a man in butterfly pose of yoga
Pic.1
First Step: Sit with your spine erect and straight, with legs spreading straight out.
Second Step: Bend your one knee and bring the feet toward the pelvis. Now bend your second knee and bring the second feet toward the pelvis. The soles of your both feet should be touching each other as shown in the picture 1.




image showing position of feet and hands
Pic.2




Third Step: Grab your both feet as tightly as you comfortably can with your hands. Placing the hands underneath the feet for grabbing them provides better grasp as shown in picture 2.


Fourth Step: Try to bring your heels as close to the genitals as possible. Now, inhale and as your breath out, press your thighs and knees downward toward the ground.

Pic.3
Fifth Step: Now bring your thighs and knees upward and start flapping both legs up and down in the manner as a butterfly flaps its wings as shown in picture 3.  Start slow and gradually boost the speed and fly higher and higher as fast as you comfortably can, while taking breath in and out normally.


Sixth Step: Slow down gradually and come to a halt. Now, gently release the posture. Straighten you legs out in front of you as you were in the first step. Allow the body to relax.




Sometimes, Butterfly Pose or Badhakonasana is also called “Cobbler Pose” because it resembles the sitting position of a cobbler at work.
















4/07/2016
Butterfly Pose or Badhakonasana

Butterfly Pose or Badhakonasana (Badha means “bound”, Kona means “angle”, and asana means “pose” or “posture”) is named so because of the way it is performed -- both feet tucked close to the groin, clasped tightly with the hands as though they are tied or bound together. It is one of the easiest yoga pose to perform Still if offers a number of health benefits. Let’s learn how to perform or do this pose perfectly.

How to do Butterfly Pose (Badhakonasana)





a man in butterfly pose of yoga
Pic.1
First Step: Sit with your spine erect and straight, with legs spreading straight out.
Second Step: Bend your one knee and bring the feet toward the pelvis. Now bend your second knee and bring the second feet toward the pelvis. The soles of your both feet should be touching each other as shown in the picture 1.




image showing position of feet and hands
Pic.2




Third Step: Grab your both feet as tightly as you comfortably can with your hands. Placing the hands underneath the feet for grabbing them provides better grasp as shown in picture 2.


Fourth Step: Try to bring your heels as close to the genitals as possible. Now, inhale and as your breath out, press your thighs and knees downward toward the ground.

Pic.3
Fifth Step: Now bring your thighs and knees upward and start flapping both legs up and down in the manner as a butterfly flaps its wings as shown in picture 3.  Start slow and gradually boost the speed and fly higher and higher as fast as you comfortably can, while taking breath in and out normally.


Sixth Step: Slow down gradually and come to a halt. Now, gently release the posture. Straighten you legs out in front of you as you were in the first step. Allow the body to relax.




Sometimes, Butterfly Pose or Badhakonasana is also called “Cobbler Pose” because it resembles the sitting position of a cobbler at work.