Pose of the Week: Butterfly
August 19, 2010
Appropriate for: All
The literal translation of Baddha Konasana is Bound Angle Pose, sometimes referred to as Cobbler’s Pose. When teaching this pose the kids and youth, I like to use a more playful and familiar moniker; Butterfly Pose.
1. Sit on floor or mat with soles of feet together. Hold ankles or feet. Draw knees apart.
2. Press sitting bones into floor while lifting chest to sky.
3. Draw shoulder blades onto back while spreading across collarbones.
4. Continue to open hips and allow knees to descend towards floor without pushing. Stay in the pose and breath for 1-3 minutes.
5. Once the hips feel open and spine is fully extended, a slow forward fold can be added. Maintain the spinal extension while folding. Keep sitting bones connected to floor at all times.
- Increases flexibility in hips, legs and back.
- Builds strength in back muscles.
- Teaches spinal extension.
For Young Children
See previous post: What Color is Your Butterfly?