BADHA KONASANA

Method of Practice: Baddha Konasana (Butterfly Pose)

01
Sit on a yoga mat or a firm bed with both legs extended straight in front of you. Keep your spine erect and take a deep breath. As you exhale, bend both knees and bring the soles of your feet together, allowing them to touch each other.
02
Interlock the fingers of both hands and hold your feet firmly. Draw your heels as close to the Mooladhara (perineal region) as is comfortable. Keep the outer edges of both feet and the little toes in contact with the floor.
03
Keeping your back straight, gently move your knees toward the floor. Then flap your knees up and down gently like the wings of a butterfly. Remain in the posture while breathing normally through your nose.
04
Hold the pose for 30 seconds to 2 minutes, depending on your comfort and ability.
05
Repeat 2–3 times a day.

Strengthens the pelvic floor muscles.
Beneficial for prostate health in men and helps relieve menstrual problems in women.
Helps prepare the body for easier childbirth.
Improves digestion.
Calms the mind and helps reduce fatigue, stress, anxiety, and depression.

Particularly useful in disorders affecting the pelvic region and endocrine (hormonal) glands.
May be beneficial in conditions such as infertility, Polycystic Ovary Syndrome (PCOS), menstrual pain and cramps, menopause, kidney and urinary bladder disorders, and digestive problems.
Also serves as a supportive practice for sciatica, high blood pressure, asthma, and other respiratory disorders.

Do not perform this pose if you have:
- A knee ligament tear
- Rheumatoid arthritis
- A groin injury
- A herniated disc
Note: If you have a knee injury or sciatica, practice this pose only under the guidance of a qualified physician or yoga expert.

Our yoga experts are here to help you practice correctly and safely for maximum benefits.