HAPPY HIPS: Part 6 BADDHA KONASANA

RECLINED/ SEATED BUTTERFLY - (SUPTA) BADDHA KONASANA

Seated Bound Angle is definitely not a Beginner Pose. Many struggle with it, because sitting upright on the floor is something many people don't do on a regular basis without encountering any sort of back pain. And this is also the problem with Beginner Yoga Classes: these often start seated on the floor, which is contradictory because most people sit the whole day and then they're forced to sit in Yoga AGAIN. Anyway, props are always helpful to sit upright on something (a block, books, blanket...be inventive- use whatever suits you!) without collapsing in the lower back. 
Much easier and way more comfortable is the reclined version where you lie on your back and allow gravity to help you out. You could also use a strap to increase the stretch.

PROPS: 

• Blanket or Block for SEATED BUTTERFLY

• Cushions for RECLINED BUTTERFLY 

BENEFITS:

• Stretches the inner thighs 
• Stimulates the heart, abdominal organs, ovaries, bladder
• Improves circulation
• Supposedly massages internal organs and helps reduce menstrual symptoms
• Can be practiced even when you've had a meal

CAUTIONS:

• Do not practice with pain, esp. in Groins or Hips, or with serious knee injuries or lower back pain!

STEP BY STEP: BADDHA KONASANA

• Sit on your mat (maybe on a block/blanket).
• Either grab your big toes or open your feet up like a book.
• Pull your feet in close to you. If this is too much, you can move them further away. 
• Take a deep inhale, lengthen your spine, Exhale rotate your thighs outward, gently lowering knees further down towards the ground.
• You can stay upright, if this feels better for your back.
• Or lean forward, giving a little push through the elbows and maybe rest your head on your feet.
• Stay for about 10 -20 breaths. Take a break, and repeat another 2 times.

Modification: SUPTA BADDHA KONASANA

• If SEATED BUTTERFLY is too intense, try RECLINED BUTTERFLY
• Lie on your back, fold your feet in, soles of the feet together
• Allow your knees to drop to the sides.
• If there is too much tension in your groins put 2 cushions, one on each side underneath your knees/thighs.
• Rest for as long as you feel comfortable, maybe 2-5 Minutes.
• Focus on deep exhales to let go of what feels tight.