Baddha Konasana

Butterfly pose really works on that external rotation happening in your hips and thighs. This pose can vary with heels pulled in close to the groin or taken away to make a large diamond shape with the legs. Below is the geography for heels pulled close.

Alignment Principles

Start in a seated position and take flesh out from under seat
Bring soles of the feet to touch, letting the knees drop out and away from each other
Place hands behind hips facing away from you, coming up on finger tips to tent the fingers
Inhale to lengthen the spine
Exhale to push into floor with finger tips to roll pubic bone and pelvis forwards
If fold is deep enough, place hands on feet like you’re holding a book and let the feet fall open
Continuing to fold as you keep the spine long, optionally walk the hands out in front of the feet
If spine begins to round, pause and re-lengthen
Once you find your preferred depth of fold, rest forehead on block, hands, or feet

Prep. Poses:

Modifications/Variations:

If knees are high off mat, place blocks below knees
Sit on block or bolster to elevate hips and emphasize the rolling of the hips forwards
Take feet away from you to form a large diamond shape with the legs. Notice the difference between this variation vs. heels in variation