Baddha Konasana – the essence of the asana

For ease of understanding, it is commonly referred to as the butterfly pose among trainers. However, if you go deeper into the essence of the original name, the pose is not as light and airy as it may seem. In fact, Baddha Konasana encapsulates the essence of “holding the angle,” and sometimes “grasping, firmness. The pose strengthens and tones us.

Баддха Конасана: поза Бабочки

How to Perform Baddha Konasana

Asana is accessible to beginners and entry is quite easy:

  1. With a straight back, sit on a yoga mat and stretch your legs forward. This should create the Dandasana pose.
  2. Bend your knees and bring your feet up so that the heels are near the pelvis.
  3. Bring the feet together so that their surfaces are completely touching each other.
  4. If it works, then pull the connected heels even closer to the groin.
  5. Now try to gently lower your knees to the floor. Do not resort to pressure or special weights. Get used to the pose gradually – the stretching comes with practice.

We’ll show you in detail how to perform asana on video classes with Ksenia Vlasova at MomsLab online programs.

Баддха Конасана: поза Бабочки

Safe yoga – butterfly pose

The maximum benefit will only come from regular and correct performance. There is absolutely no reason to perform the asana incorrectly from day to day, because in this case there is a risk of even harming yourself.

So, what should be remembered:

– Press the calves against the thighs. Feet are pressed tightly to the mat under their own weight.

– We put the outside of the feet on the floor. If it works, you can “open” them up a little with your hands. In other cases, leave the feet pressed against each other.

– Never sit with bent back: this way you overload the lower back and do not work on the opening. Straighten your back, because you’re not leaning back, but sitting on your pelvic bones.

Baddha konasana and its adaptation for pregnant women

Don’t forget to breathe! In any variation of asana it is worth paying special attention to controlled breathing in and out. Firstly, a calm breath helps to improve the emotional state, and secondly, it relaxes the overstretched muscles.

How to breathe in asana:

– Lean forward with an exit.

– Pull your chest forward.

– In the early stages you can try to put the head down on the floor. If the pelvis is not mobile enough and “does not let” forward, the movement comes at the expense of the back. This is not correct. Try to lower yourself at the expense of the movement in the pelvis, and if the movement is not available, then stay in the version where the pelvis is “allowed”.

– Come out of the bend with your back rounded.

– Gently use your hands to “pick up” your knees and bring them together. Relax and pull your legs forward.

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It is not necessary to bend forward at a late stage. If there is no pain in the hip joint, you can do small dynamic swings of the knees with small amplitude.

Attention! If there are signs of symphysitis, it’s possible to simplify the asana. Put a pillow or a folded blanket under each knee, to make it comfortable.

Asana can also be done in the prone position. Put a bolster or a folded blanket under your back. Then gently lower yourself onto your back and lie there for a while in a relaxed position.

Баддха Конасана: поза Бабочки

Baddha Konasana – benefits

When you include Baddha Konasana into your daily practice, you will feel such positive effects:

– Relax and pleasantly stretch the adductor muscles of the thigh;

– improve blood flow to the TMJ;

– normalize the functioning of the kidneys and the urogenital system;

– Reduce and prevent varicose veins;

– prevent sciatica.

The biggest advantage is that you can use asanas to gently prepare your body for the stress of childbirth.

Attention: Asana should not be performed if you’ve recently had/are having pain in your groin or knees.

Баддха Конасана: поза Бабочки

If you can’t get into asana

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

– Use special aids, yoga blocks, plaids and blankets to pad where discomfort is felt. It’s important to place them symmetrically so that they don’t skew to one side.

– If you can’t get a grip on your feet, you can use an elastic yoga band or even a regular belt.

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

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