Butterfly Pose

This is a grounding yoga asana, which is a part of the Hatha Yoga Posture. In Sanskrit, it is known as Baddha Konasana (Butterfly Pose) and is a meditation pose as well. The posture is named Baddhakonasana because of the way it is carried out- both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle. It is also known as Butterfly Pose because of the movement of the legs during the posture, as though a butterfly is flapping it. The pose brings in the sense of calmness and tranquillity in the body and mind that requires deep, relaxed breaths, punctuated with the leg movements. This asana is considered as a doorway for self-retrospection and enlightenment when practised at the end of spiritual Yoga practice.

Baddha Konasana helps relieve urinary disorders and hernia. It is said to regulate menstrual flow and keep the kidney bladder and prostate gland healthy. It is also a hip opener that aids in releasing the pent–up emotions and gives a feeling of lightness and positive energies. This asana is also known to stimulate the root and sacral chakras. It is also said to target the urinary bladder channel relating to the water element and the Liver channel relating to the wood. Butterfly pose is often used with other sitting poses or a transitional pose for mat work in yoga classes. The closer the heels are to the groin area in this pose, the deeper the groin stretch. The further the heels are from the groin area, while feet are still bound, the more stretch will be experienced in the hamstrings. It is also said to enhance flexibility in the legs, hips, and groin.

Contradictions of the Pose

• People suffering from sciatica should not practice this asana.
• It is advisable not to push your knees down with your hands while performing it.
• If there is acute knee conditions like a torn meniscus or ACL( Anterior Collateral Ligament of the knee) injury,  one should avoid this pose.
• Keep the soles of the feet facing upwards while bending forwards to keep the groins soft, this prevents the groins from getting cramped, and it is easier on the knees.

Steps to perform Baddha Konasana

• Spread your legs out while sting with your spine erect
• Now bend your knees and bring your feet towards the pelvis. The soles of the feet should touch each other.
• Place your hand below the feet and grab them tightly.
• Try to bring the heels as close to the genitals as possible.
• Take a deep breath and inhale. While exhalation, press the thighs and the knees downwards towards the floor. Again, endeavor to keep pressing them downward. You might experience slight discomfort in the initial stages, but that’s okay.
• Take the stance of a butterfly ad start flapping both the legs up and down like its wings. Increase the speed gradually. Start slow. Keeping breathing and keeping a count of your breaths while doing so.
• Fly higher and higher, as fast as you can get. Gradually slow down and stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
• Press your elbows on the thighs or knees, pushing the knees and thighs closer to the floor.
• Feel the stretch in inner thighs and take long, deep breaths, relaxing the muscles more and more.
• Inhale till your lungs are full and bring the torso up.
• Slowly release the pose as you exhale. Straighten the legs out in front of you and relax.

Benefits of Baddha Konasana

Healthy Groins

The butterfly pose is known to improve the connective tissues of the groin, rendering healthier ligaments, fascia, and tendons. Connective tissues thrive on steady holds. So a persistent practice of this exercise of the same helps to attain a healthy body and better metabolism.

No more Headache

As this asana pervades a sense of tranquillity and calmness throughout the body and helps in stress reduction, headaches and migraines become past issues. The tension in the neck is the mother of headaches. If the Baddha Konasana is modified by resting the head on the ground, breathing deeply, it creates a space in the spine and provides relief from tension and headaches.

Beneficial for Pregnant Women

Baddha Konasana is an excellent prenatal yoga pose that greatly benefits expected mothers and the unborn baby. It improves blood circulation, strengthens the pelvic floor muscles, enhances the release of happy hormones, and helps smooth, safe, and healthy delivert5.

Stimulates Prostate Gland

The healthy functioning of the internal organs is pivotal fo the well-being of the whole body. Baddha Konasana activates the kidneys, abdominal organs, and the prostate glands, which in turn helps in keeping various diseases such as cancer, kidney failures, etc. at bay.

COW POSE (Bitilasana)

Most people, especially intending to start yoga and embark on this enlightening journey, are constantly in search of simple and beginner-friendly exercises, which do not intimidate them. The Crow Pose is one such exercise. It stretches the spine and improves posture. Consequently, the practitioners are able to attain a toned body and a strong physique. The cow pose can also be referred to as Bitlasana in Sanskrit. An alternative name for the posture is the tilt dog pose or Svanasana. This pose is usually coupled with the cat pose and performed in a flowing transition style. Since it is a beginner-friendly pose, it prepares the practitioner for more advanced poses by improving flexibility and strength. For performing this pose, it is advisable to start the movement from the tailbone. Allow the neck and head to be the last part of the movement. It is very beneficial for stretching the body and being flexible. It provides a gentle massage to the spine and belly organs.

Steps to perform Cow Pose

• Assume a tabletop position—your knees under your hips and the wrists under your shoulders or slightly forwards of them.
• Spread your fingers, root down through the base of the fingers, and press your fingers on the mat.
• On an inhalation, lower the belly, lift your chest, tailbone pointing up, and lookup.
• Exhale and come back into your neutral ‘tabletop position.’
• If you are not used to putting weight through your hands, it is advisable to start with some warm-up exercises of the hands and wrists. So that it can be less painful.

Benefits of Cow Pose.

• Cow Pose is a power asana for the mind. The breath-synchronized movements increase the coordination and cognitive ability of the brain, which helps you to think faster and have a better understandaing capacity. It is said to invigorate prana (energy) into the body that brings about an emotional balance and stability of mind.
• This asana requires the lengthening of the spine, which in turn relieves stress from the back and also calms the mind. It helps to rejuvenate the mind, making it devoid of all anxiety and stress.
• Cow Pose also facilitates toning the gastrointestinal tract and female reproductive system, which unleashes the physical ailments of cramps, lower back pain, and sciatica. It also increases the flexibility of the neck shoulders and spine. The movement also stretches the hip back, chest, and lungs.
• Cow Pose is known to activate the Swadhisthana Chakra, the second chakra. When it is fostered, the movement of the same increases creativity and the ability to focus and learn.
• This asana is also said to strengthen and improve the flexibility of the spine through the utilization of the reciprocal relationship between the primary and secondary curves.

Contradictions of the Pose.

• Someone with weak wrists and shoulders must avoid this pose.
• Any kind of injury or pain in the shoulders should be dealt with carefully while practising the asana.
• One should use padding below the knees if they are weak during the practice of this pose, lest the consequences might be fatal.

See Also : 8 Best Yoga Asanas To Boost Sleep