All Yoga Poses Galleries
Restorative yoga poses and hatha yoga stretches

English name: Bound Angle Pose (Butterfly)
Sanskrit name: Baddha Konasna

Difficulty level: Intermediate

Technique

1. Sit, legs in front.
2. Bend the legs, bringing the heels close to the groin, soles of the feet together.
3. Keep the back straight and tall, pelvis rolled forward. Push the knees down to touch the floor.
4. Grip the feet and bend forward over the feet until the forehead or chin touches the floor. Use the elbows to continue to push the legs and knees to the floor
5. Hold the pose for 20 - 30 seconds or as long as possible.
6. Return to the seated position and extend the legs forward. Shake the legs to release the stretch.

Breathing

• Exhale while bending forward.
• Breathe normally in the final position.
• Inhale while returning to the seated position.

Benefits

• Anatomical - Increases blood flow to the pelvic region relieving urinary problems including kidney, bladder and prostate issues. Relieves menstrual irregularities in women. Effective in treating sciatica.

Notes

• This pose can be used for meditation, but only if the pose can be held with a straight back, which takes some practice.