Butterfly Lean Forward Stretch
The Butterfly Lean Forward Stretch , also known as Baddha Konasana in yoga, is an excellent hip opener that stretches the hips , inner thighs and back . This stretch helps improve flexibility in the lower body, relieve tension and promote deep relaxation, especially when performed with forward bend.
Correct Technique
How to perform the Butterfly Lean Forward Stretch:
- Sit on the floor with the soles of your feet together so that your knees fall out to the sides.
- Grasp your ankles or feet with your hands to maintain balance.
- Inhale and lengthen the spine. On the exhale, gently lean forward from the hips, keeping your back straight as you lower your chest toward your feet.
- Relax your neck and shoulders, and hold the position for 20-30 seconds , breathing calmly.
Common Errors
- Rounded back: Make sure to keep your back long and avoid rounding your back when you lean forward.
- Overloading the knees: Do not press the knees down to the floor. Let gravity work naturally for you.
Modifications and Variations
- Block for support: If your hips are tight, you can sit on a block or pillow to elevate your hips and make the stretch more comfortable.
- Deeper stretch: For a more intense variation, try pulling your feet closer to your groin and bending forward more deeply.
Repetitions and Sets
Hold the stretch for 20-30 seconds , and repeat 2-3 times to increase flexibility in the hips and thighs.
Breathing techniques
Inhale deeply to lengthen the spine and exhale slowly as you bend forward, which helps to relax the hips and open up the body more deeply.
Visual Tips and Angles
Watch this video for a visual demonstration of the Butterfly Lean Forward Stretch:
The video provides a detailed guide on how to perform the Butterfly Stretch with the correct technique.