Pose of the Week: Butterfly

August 19, 2010

Type of Pose: Seated Hip Opener

Level: Beginner-Intermediate

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.

For Youth

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.

Benefits:

  • 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?

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One Response to “Pose of the Week: Butterfly”

  1. Laura Mankowsky Says:

    Beautiful pose!


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