Butterfly (hold)

Baddha Konasana

Yogaeasytimedno equipment

Seated with knees bent and dropped out to the sides, soles pressed together and heels drawn toward the pelvis, hands clasping the feet, torso upright.

How to do it

1. From staff pose, bend both knees and bring the soles of the feet together.
2. Draw the heels in toward the pelvis as close as comfortable; outer edges of the feet rest on the floor.
3. Let the knees fall out to the sides toward the floor without forcing.
4. Clasp the feet or ankles with the hands; sit tall on the sitting bones, chest open, gaze forward.

Muscles worked

lombari, adduttori

Workouts that use it

• Ashtanga primary series