Bound Angle Pose / Butterfly Pose – Baddha Konasana: Step-by-Step Guide

Bound Angle Pose, or Baddha Konasana, is a gentle yet powerful yoga posture that promotes flexibility in the hips, stretches the inner thighs, and provides grounding and calming effects. Here’s a comprehensive guide to help you master this pose.

Step-by-Step Instructions:

1. Starting Position: Begin by sitting on the floor with your legs extended in front of you. Bring the soles of your feet together, drawing them towards your pelvis. Allow your knees to naturally fall out to the sides.

2. Ground Your Sitting Bones: Press your sitting bones into the mat to ensure a stable base. As you inhale, lengthen your spine and sit up tall.

3. Hold Your Feet: Grab the outsides of your feet with your hands, gently pressing the soles of your feet towards each other.

4. Fold Forward (Optional): If your body allows, gently fold forward from the hips, keeping your spine long and your collarbones spread wide. Keep your chest open as you deepen into the fold.

5. Hold the Pose: Stay in the position for 5 to 10 breaths, allowing your body to relax and open in the stretch.

6. Come Out of the Pose: To release the pose, sit up straight, lift your knees, and slowly straighten your legs out in front of you.

Beginner’s Tips:

• If you find it difficult to maintain a long spine, sit on a cushion or a folded blanket to encourage your pelvis to tilt forward, creating more space in your lower back.
• You can also adjust the distance between your feet and pelvis depending on your flexibility and comfort.

Benefits of Bound Angle Pose:

• Increases Hip Mobility: This posture gently stretches the inner thighs, groin, and hips, promoting greater mobility in these areas.
• Calming and Grounding: The pose encourages relaxation, helping to reduce stress and anxiety, while fostering a sense of stability.
• Stretches the Inner Thighs: It deeply stretches the muscles of the inner thighs and groin, making it an excellent pose for increasing flexibility.

Things to Watch Out For:

• Focus on maintaining a long spine and keeping your chest open rather than forcing your knees to reach the floor. Avoid any excessive rounding in the back.
• Breathe deeply, focusing on the sensation in the stretched areas of your body.

Variations to Try:

• Butterfly Pose (Yin Yoga Version): A variation of Bound Angle Pose in Yin Yoga, Butterfly Pose involves bringing the heels further away from your body, so your legs form a diamond shape. In this version, allow your back to round and gently fold forward. Stay in this variation for 1 to 5 minutes for a deeper release.

Bound Angle Pose is a wonderful posture to include in your yoga practice to enhance flexibility and calm the mind. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or a seasoned practitioner, register for your next class at Serenev North York Yoga today.