Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture

This pose is pronounced as BAH-dah-cone-AHS-ana

The posture is named Badhakonasana 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 popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. The posture is also sometimes known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.

How to do Butterfly Pose (Badhakonasana)

• Sit with your spine erect and legs spread straight out.
• Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
• Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
• Make an effort to bring the heels as close to the genitals as possible.
• Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
• Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
• Fly higher and higher, as fast as you comfortably can. Slow down and then 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 on the knees, pushing the knees and thighs closer to the floor.
• Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
• Take a deep breath in and bring the torso up.
• As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits of the Butterfly Pose (Badhakonasana)

• A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region
• Helps in intestine and bowel movement
• Removes fatigue from long hours of standing and walking
• Offers relief from menstrual discomfort and menopause symptoms
• Helps in smooth delivery if practiced regularly until late pregnancy

Contraindications of the Butterfly Pose (Badhakonasana)

If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.