Introduction of Butterfly Pose (Koṇāsana):
The Yoga Butterfly Pose or the Bound Angle Pose, known as बद्धकोणासन (Baddha Koṇāsana) in Sanskrit, is a familiar hip opening pose in yoga practice.
In Sanskrit, Baddha means grasping and limiting; Kona means angle (degree); and Asana means posture or action. The butterfly pose also has an interesting name: the Cobbler Pose. In India, shoemakers sit on the roadside in the butterfly pose to mend their shoes, hence the name.
Butterfly Pose is an easy-to-learn movement, perfect for beginners. Though the movement is simple, it has tremendous physical benefits both for men and women. This article will introduce its techniques and benefits.
Butterfly Pose or the Bound Angle Pose, known as बद्धकोणासन (Baddha Koṇāsana) in Sanskrit
Butterfly Pose Steps, Methods and Techniques
In steps 1 to 4, you learn to set up the pose and prepare the body for a deeper stretch.
Step (1)
Start by sitting up. Open your legs and bend your knees. Place the soles of your feet against each other.
Step (2)
Grasp your feet with both hands, keeping your back straight and your heels closer to your perineum without straining your knees and hips.
Step (3) - Butterfly Pose Warm Up
Gently move your knees up and down for about 1-3 minutes as a warm-up to help relieve tightness in your waist and hips.
Step (4) - Take A Short Break
After warming up, you can straighten your feet and relax.
In steps 5 to 10, you learn to get deeper into the pose and exit the pose.
Step (5)
Bend your knees again, place the soles of your feet against each other, getting ready for the butterfly pose stretch.
Step (6) - Getting Deeper Into The Pose
Inhale, straighten your back.
Exhale, bend your body forward.
Inhale, lengthen the back again while folding forward.
Exhale and sink a little bit deeper without rounding your back. Place your elbows on your thighs.
Step 6
Inhale, lengthen the back while folding forward.
Step (7) - Stay In The Pose.
Keep adjusting the pose with deep inhalation and exhalation. Stay for about 5-10 breaths without straining any part of the body.
Step 7
Keep adjusting the pose with deep inhalation and exhalation. Stay for about 5-10 breaths without straining any part of the body.
Step (8) - Exiting the pose.
When completing the movement, inhale, rise, and slowly sit up straight. Then, exhale completely.
Step (9)
Release your legs and shake them to regenerate their circulation.
Step (10) - Counter Pose
For counter pose, you can consider any gentle yoga pose, such as standing movements, forward bending, or twisting.
The Simplified Version Of Butterfly Pose
If you cannot bend forward completely, you can straighten your hands, place your forehead on the yoga blocks, relax and stay in the final pose.
Simplified Version
Place your forehead on the yoga blocks, relax and stay in the final pose.
The Anatomy behind Butterfly Pose
Benefits Of Practising Butterfly Pose
The Butterfly Pose has many benefits and can benefit both male and female practitioners. According to the Light of Yoga by B.K.S Iyengar, here are some benefits.
General Benefits of Butterfly Pose:
Suitable for people suffering from urinary disorders to relieve discomfort;
It may stimulate the pelvis, abdomen and back during stretching and enhance blood circulation;
Butterfly pose may relieve sciatic pain and prevent hernia.
Benefits Of Practising Butterfly Pose For Women:
Regulate menstrual cycle. The effect will be even greater when combined with the shoulder stand (Salamba Sarvangasana).
Pregnant women practising butterfly poses daily may help reduce labour pain and prevent varicose veins.
Benefits Of Practising Butterfly Pose For Men:
Regular practice may help keep the kidneys, prostate and bladder healthy;
Relieve testicular pain and heaviness;
An interesting saying suggests that Indian shoemakers rarely suffer from urinary tract problems, presumably because they work in the butterfly posture all day.
An interesting saying suggests that Indian shoemakers rarely suffer from urinary tract problems, presumably because they work in the butterfly posture all day.
Conclusion
In conclusion, the Butterfly Pose, also known as Baddha Koṇāsana, offers a range of physical benefits for both men and women. Its gentle hip-opening stretches make it suitable for beginners, and its potential to stimulate blood circulation and relieve discomfort makes it a valuable addition to any yoga practice. Whether you are seeking relief from sciatic pain, aiming to regulate your menstrual cycle, or looking to enhance the health of your kidneys and prostate, the Butterfly Pose offers a range of benefits worth exploring. Incorporating this pose into your routine can promote physical well-being and harmony.
