Supta Baddha Konasana for Pregnant Women

Baddha Konasana – essence of the pose

For simplicity among trainers, it is commonly referred to as the butterfly pose. However, if you delve into the essence of the original name, the pose is not as light and airy as it might seem. In fact, Baddha Konasana embodies the essence of “holding an angle” and sometimes “firmness, stability.” The pose strengthens and tones us.

How to perform Baddha Konasana

The pose is accessible for beginners, and entering it is quite simple:

1. With a straight back, sit on the yoga mat and extend your legs forward. This should form the Dandasana pose.
2. Bend your knees and bring your legs towards you so that the heels are near the pelvis.
3. Join the soles of your feet so their surfaces are fully touching one another.
4. If possible, pull the joined heels even closer to the groin.
5. Now try to gently lower your knees to the floor. Do not apply pressure or use any weights. Get accustomed to the pose gradually – flexibility will come with practice.

We demonstrate in detail how to perform the asana in video sessions with Ksenia Vlasova on the online programs of “MomsLab.”

Safe Yoga – Butterfly Pose

Maximum benefits come from regular and correct practice. There is no point in performing the asana incorrectly day after day, as this increases the risk of causing harm.

So, remember:

– Press your calves against your thighs. Legs are firmly pressed to the mat under their own weight.

– Place the outer sides of your feet on the floor. If possible, you can slightly “open” them upwards with your hands. Otherwise, keep the feet pressed together.

– Under no circumstances sit with a bent back – this excessively overloads the lower back and hardly works on hip opening. Straighten the back by not leaning backwards but sitting on the pelvic bones.

Baddha Konasana and its adaptation for pregnant women

Don’t forget to breathe! In any variation of the asana, pay special attention to controlled inhalation and exhalation. Firstly, calm inhalation and exhalation help to regulate the emotional sphere, and secondly, they relax overstressed muscles.

How to breathe correctly in the asana:

– Lean forward with the exhalation.

– Pull the chest forward.

– In the early stages, you can try to lower your head to the floor. If the pelvis is not mobile enough and doesn’t allow forward movement, then it’s done using the back. This is incorrect. Try to lower yourself using the movement of the pelvis, and if the movement is not possible, stay in the position where the pelvis allows.

– Exit the bend with your back already rounded.

– Gently “gather” your knees with your hands and bring them together. Relax and extend your legs forward.

At later stages, forward bends should be avoided. If there is no pain in the hip joint, light dynamic swings of the knees with a small amplitude can be performed.

Attention! If there are signs of symphysis, the asana can be simplified. Place a pillow or rolled-up blanket under each knee for comfort.

The asana can also be performed lying down. For this, place a bolster or a rolled-up blanket under your back. Then gently lie back and remain in a relaxed position for some time.

Baddha Konasana – Benefits

Including Baddha Konasana in your daily practice will provide you with the following positive effects:

– you’ll relax and pleasantly stretch the adductor muscles of the thigh;

– you’ll improve blood flow in the pelvic area;

– normalize kidney function and the urinary system;

– reduce and also prevent varicose veins;

– prevent sciatica.

The biggest advantage is that the asana gently prepares the body for stresses such as childbirth.

Attention! Do not perform the asana if you have recently had pain in the groin or knees.

If you can’t enter the asana

As we mentioned above, the asana can be simplified in many ways:

– Use special props, yoga blocks, blankets, and throws to support areas where there is discomfort. It’s important to place them symmetrically to avoid creating an imbalance on one side.

– If grabbing your feet doesn’t work, you can use a yoga elastic band or even a regular belt.

– If you can’t keep your back straight, make it easier by leaning against a wall.