Bound Angle Pose / butterfly pose

Posted: October 11, 2011 in yoga

bound angle pose / baddha konasana

step by step

  • Sit with your legs outstretched in front of you, you may want to sit on a blanket or pillow to raise your hips, so you can sit with a straight back.
  • pull in your feet and place the soles of the feet together, as close as possible to your pelvis, let the knees fall out to your sides.
  • Release your groins, the head of the thigh bones, and allow the knees to relax down as well, don’t push them.
  • hold your big toes with the first two fingers and your thumb, or hold the outsides of your feet.
  • Keep your pelvis level, sit with a straight back.
  • Firm your shoulderblades into your upper back, to help open your heart.
  • You can stay in this pose anywhere between 1-5 minutes.
  • To come out you lift your knees and straighten your legs again.

Click on Baddha Konasana to find out about the benefits of this pose.


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