BASIC BUTTERFLY POSE
This week’s classic basic yoga pose is Butterfly pose.
In Sanskrit, the butterfly pose is known as “Baddha Konasana”, which means bound angle pose.
Despite its apparent simplicity, the effectiveness of the butterfly pose for health is enormous:
Improves blood circulation in the pelvic organs and lower back, abdomen.
Improves the condition of the kidneys, urinary organs -stregthening the bladder and uterus.
Opens and develops the hip joints.
Helps avert sciatica, varicose veins.
There are no serious contraindications to the butterfly pose however you must be mindful of past knee or groin injuries. In this case, the exercise should be performed with folded blankets under the thighs.
Beginners steps to butterfly pose:
Sit on a folded blanket. Place the bottom of your feet together and while holding onto your feet with both hands, use your thumbs on each hand to turn your feet upward into a butterfly.
Place your elbows against the knees to push the knees downward. Pull your feet in closer to your perineum (groin).
If you have any discomfort in the hips, leave your feet further away, this will give you more flexibility when you are bending forward.
To warm up into the posture, flap your wings (your legs) up and down a few times to warm up.
When you are ready - push the shoulders back and down away from the ears. Chin slightly out and forward.
Bend forward from the hips with a flat back. Avoid rounding the back as you bend forward into the posture.
Bring in a meditation at this point to help focus on getting deeper into the posture. With every inhale - make length forward and every exhale bend down. Repeat this at least for 1 min. With daily practice increase this to 5 mins.
You can also place a block on the feet and place the forehead onto the block to let the head and neck rest. You will find that over time during the breathing mediation, you might switch how the block is laying until you will no longer need the use of the block.
We breathe evenly, calmly, gently and slowly release the posture.
Observe the feeling this practice has given you.
Leave a comment here below.
“We find ourselves as we emerge from the cocoon, transforming as a butterfly embracing the worlds colorful light. We take flight to shine from the inside. “ - Tücsi
TIPS:
If you can not manage to bring your knees lower than your hips, sit on a block or blanket. This will gently open the hips and allow the pelvis to remain neutral.
If you have experienced TBI or a concussion and feel dizzy when folding forward, you can also do this posture reclining and placing a block under each knee and a pillow underneath the head.