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Butter y Pose - Badhakonasana

Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture 

This pose is pronounced as BAH-dah-cone-AHS-ana

The posture is named Badhakonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the
hands as though tied or bound together in a particular angle. It is also popularly known as the Butter y Pose because of the movement of
the legs during the posture, giving the appearance of a butter y apping its wings. The posture is also sometimes known as the Cobbler
Pose as it resembles the sitting position of a cobbler at work.

How to do Butter y Pose (Badhakonasana)

• Sit with your spine erect and legs spread straight out.
• Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
• Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
• Make an e ort to bring the heels as close to the genitals as possible.
• Take a deep breath in. Breathing out, press the thighs and knees downward towards the oor. Make a gentle e ort to keep pressing
them downward.

• Now start apping both the legs up and down like the wings of a butter y. Start slow and gradually increase the speed. Keep
breathing normally throughout.

• Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend
forward, keeping the chin up and spine erect.

• Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the oor.
• Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
• Take a deep breath in and bring the torso up.
• As you exhale, gently release the posture. Straighten the legs out in front of you and relax.
Bene ts of the Butter y Pose (Badhakonasana)
• A good stretch for the inner thighs, groins and knees, improving exibility in the groin and hip region
• Helps in intestine and bowel movement
• Removes fatigue from long hours of standing and walking
• O ers relief from menstrual discomfort and menopause symptoms
• Helps in smooth delivery if practiced regularly until late pregnancy
Contraindications of the Butter y Pose / Patangasana
If you are su ering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose
without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have
any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.

 
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(bene cial-yoga-poses)

Yoga practice helps develop the body and mind bringing a lot of health bene ts yet is not a substitute for medicine. It is important to learn
and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures
after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information
on courses or share feedback? Write to us at info@srisriyoga.in.

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