Gaze soft, chin levelShoulders softKnees fall openSoles togetherSpine tall, chest openHips groundedBound Angle (Butterfly)
Baddha Koṇāsana
Read what the gnome says
Bound Angle, the butterfly! Sit with the soles of the feet together and the knees wide. Hold the feet, lengthen the spine, then fold forward from the hips. Sit on a blanket if the knees lift too high. Breathe, flutter gently, butterfly gnome.
Works on Adductors · Glutes · Spinal erectors
How to do it
- Sit tall, bring the soles of the feet together and let the knees fall open.
- Hold the feet or ankles and lengthen the spine on an inhale.
- Soften the hips and shoulders and breathe; fold forward only if the spine stays long.
Common mistakes
- Don’t push the knees down with your hands.
- Don’t round the lower back.
- Don’t force the feet closer to the pelvis.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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