Bound Angle Pose / Butterfly Pose  -Baddha Konasana

Step by step

  • From a seated position, bring the soles of your feet together, close to your pelvis, allowing your knees to fall out to the sides.
  • Ground your sitting bones and lengthen your spine
  • Hold onto the outsides of your feet and press the soles of your feet towards each other.
  • If your body allows it, fold forward from the hips, keeping your spine long and your collar bones spread
  • Stay for 5 to 10 breathes
  • To come out of the pose, sit up straight again, lift your knees and straighten your legs

Beginners tips

  • Sit up on a cushion or a folded blanket to encourage your pelvis to tilt forward

Benefits

  • Increases hip mobility and stretches the inner thighs
  • Grounding and calming

Watch out for

  • Focus on keeping your spine long and your chest open, rather than on bringing the knees to the floor
  • Keep breathing towards the stretched area

Variations

  • Butterfly Pose is the Yin Yoga version of Bound Angle. In Butterfly the heels are much further away from the body so that the legs make a diamond shape. Allow the back to round as you softly fold into the pose. You can stay here for 1 - 5 minutes.