Butterfly Pose (Bandhakonasana)

butterfly-pose-yoga-footButterfly Pose is great for stretching your leg muscles after a long day at work. It stretches your thighs, groin, knees, and hips. Besides helping to alleviate fatigue from being on your feet all day, it can also help to improve your intestine and bowel health, and relieve menstrual symptoms.

  • Sit with your back straight and your legs straight in front of you. Slowly bend your knees and bring them towards your pelvis with the soles of your feet touching. Hold your feet with your hands for support and bring your feet as far in as possible. While exhaling, gently press your knees towards the floor and then release. Repeat this a few times. Be mindful of your breathing and posture as you practice this pose. Hold this pose for 1-3 minutes and then release by exhaling and straightening your legs out in front of you.
  • Try increasing the difficulty of this pose by flapping your legs up and down like the wings of a butterfly; gradually increasing speed and then slowing down to gently press your knees towards the floor.
  • If you have knee pain or discomfort, use a blanket to support your thighs.