Activity
Baddha Konasana (Butterfly Pose / Bound Angle Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Baddha Konasana (Butterfly Pose / Bound Angle Pose)
Learning Outcomes
Enhances flexibility in the inner thighs, groin, and hips.
Improves posture and spinal alignment.
Stimulates abdominal organs and supports digestion.
Relieves fatigue and calms the mind.
Helps develop body awareness and breath control.
Description Of Activity
Starting Position:
Sit upright on the yoga mat with your legs stretched out in front (Dandasana).
Keep the spine erect and shoulders relaxed.
Forming the Pose:
Bend your knees and bring the soles of your feet together.
Pull your heels gently toward the pelvis.
Hold your feet or ankles with both hands.
Let your knees drop toward the floor on either side (like butterfly wings).
Final Position:
Keep the spine tall and avoid rounding the back.
Gently flap the knees up and down like butterfly wings for 3060 seconds.
Then, stay still and hold the posture for another 13 minutes, breathing deeply.
Breathing:
Inhale and lengthen the spine.
Exhale and relax the knees closer to the ground.
Release:
Slowly straighten the legs forward.
Shake out the legs gently to release any tension.
Variations
Supported Baddha Konasana: Sit on a folded blanket if hips are tight.
Wall Support: Do the pose with your back against a wall for better posture.
Reclined Butterfly Pose: Lie down on your back while keeping the soles of the feet together.
Coaching Tips
Remind students not to force the knees down—allow gravity and breath to help.
Use props for comfort (e.g., cushions under knees).
Teach breathing awareness: inhale (lift the chest), exhale (relax knees).
Encourage gentle movements, especially for beginners.
Great as a warm-up or cool-down stretch in a yoga session.
Equipment/Material Required
Yoga mat
Cushions or folded blankets (optional for support)
Wall or backrest (optional for beginners)