It is suitable not only for meditation, but also for daily warm-up.
The butterfly pose is one of the most common asanas in yoga, it is used for breathing practices, meditation and pranayama (a set of exercises for managing vital energy). Baddha Konasana - and this is what the name sounds like in Sanskrit - is easy to perform and has a positive effect on well-being in general.
Why is the butterfly pose useful?
Performing Baddha Konasana on a regular basis improves blood circulation in the abdomen, back and pelvis, which in turn normalizes hormones. In women, it relieves menstrual pain and has a positive effect on the functioning of the internal genital organs, and in men - on the functioning of the prostate gland.
Also, the butterfly pose is good as a prevention of varicose veins. Another useful property of the asana is the prevention of hernia formation.
How to Do Butterfly Pose?
There are several nuances to consider when performing an asana. The most important thing is to completely relax. The muscles need to be stretched as much as possible.
If you feel discomfort or pain during exercise, it is best to see a doctor to rule out the possibility of injury and make sure everything is in order.
The starting position for the asana is sitting on the floor with straightened legs and a straight back. Gently bend your knees so that you can bring your feet together. Grasp your closed feet with your hands and pull your heels as close to you as possible. Spread your knees to the sides, try to lower them to the floor - you can help yourself with your elbows. In this position, straighten your back and feel the spine stretch. As you exhale, bend forward and try to touch the floor with your forehead.
Recommendations for beginners
If you can't fully open your knees the first time, don't worry. At first, you can put a twisted blanket or special rollers for classes under your hips. With regular practice of the asana, the muscles will stretch over time.
During the exercise, do not strain the muscles of the hips in any way - this increases the risk of injury. Only by completely relaxing will you be able to achieve maximum disclosure.
It is often difficult for beginners to be in a position with a straight back. In this case, you can perform the asana, leaning against the wall. This will help you strengthen your back muscles so you won't need support in a short time.
Like many yoga poses, Baddha Konasana has a number of contraindications. Although they can hardly be called strict. However, special attention should be paid to people with knee or groin injuries when performing the asana. As a rule, in such cases, a support is placed under the hips so as not to overload the injured parts.