Overview
This is a balancing pose which strengthens the core muscles (abdominal and back), arms and leg muscles.
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Joint Actions
Muscular Actions
Butterfly/Bound Angle
Baddha Konasana
Overview
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In this posture, the lower limbs are splayed open like butterfly wings. This provides an intensive stretch on the inner thigh muscles, while deeply engaging the hip external rotators in a lengthened position. There are options to stay sitting tall or to flex at the hips while keeping the spine straight.
Joint actions
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Muscular actions
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Nerves
Nerves which may undergo neural tension:
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Sciatic
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Obturator
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Lateral plantar
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Notes
Do not roughly push the knees down with one's hands - let the knees fall naturally as gravity does the work. Take note that the hips are not posteriorly tilted. This puts pressure on the spinal discs. If they are, one may sit on blocks or towels to elevate the hips above the knees. This encourages a neutral to slight anterior tilt of the hips.
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Precautions & Contraindications
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Sciatica
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Back injury or surgery
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Knee injuries e.g. ligament or meniscal tears