Butterfly Pose: Yoga Baddha Konasana Tone Your Legs and Hips

Butterfly Pose: Badda Konasana

The butterfly pose is also known as the “Poorna Titali Asana”.  It is also similar to the Bound Angle Pose or the Baddha Konasana Pose.  This pose got its name because the movement of the legs resembles the flapping of butterfly wings. It also opens the hips and it a good stretch for inner thighs. This pose is a good yoga pose for hip pain.  It also relieves toxins and negative energy from hips and groin.  It increases blood flow pelvic region.  This is a simple exercise that can easily be performed after even with minimum instructions from your trainer.  Targeting primarily the legs, it is the perfect antidote to relax and stretch muscle of the legs, especially after a long day of work or after an intensive work out.Butterfly Pose: Badda Konasana

Benefits of Butterfly Pose: Badda Konasana

  • Excellent yoga asana to improve the flexibility in the groin and hips region.  Both important regions for helping to sit in meditation.
  • This asana transmutes sexual energy into higher frequencies, allowing it to be used to nourish and heal the higher chakra points.

How To Do Butterfly Pose

  • Sit with your legs spread out and your back straight.
  • Bend your knees and bring your feet inwards keep your soles joined.
  • Hold your feet tightly with your hands.
  • Inhale and press the thighs and knees down toward the floor.
  • Keep your breathing normal and flap both legs up and down.
  • Continue for 5 to 10 minutes, slow down and then stop
  • Relax and slowly straighten your legs.


Practice Tips for Butterfly Pose: Badda KonasanaButterfly Pose: Badda Konasana

Another variation to how this asana can be practiced is by bouncing your knees gently (like a butterfly flapping its wing).  Instead of holding the stretch steadily.   In this variation, you can also hold your knees and press down gently on the downward stroke. This technique helps open up the hips more

At the end of the asana, you can inhale deeply, hold your breath and apply root lock to help redirect the energy back into the spinal cord.

There are several yoga asanas that are beneficial for toning lower body and legs, similar to Butterfly Pose: Badda Konasana.  A recommended asana would be the  Supta Vajrasana Pose

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