BADHAKONASANA

The name BADHAKONASA comes from the sanskrit word 'BADHA' means 'bound', 'kona' means 'angle' or 'split' and 'asana' means 'posture'. This is also called 'butterfly pose'. 

Steps:

• Sit on yoga mat with your legs stretched out.
• Keep your spine straight and bend your legs so that your heels touch each other as shown above image.
• While holding the two palms with your two hands, rise your left and right thighs up and down at a time just like wings of butterfly.
• Do as many times as you can.
• Come to the normal position and take rest for a few seconds.
• Do not do this asana if you have injured your kness.

 Benefits:

• Its helps to strengthening your thigh muscles, spine, knees and lower back. 

Precautions:

• Avoid this pose if you have shoulder or hip injury.
• You should also avoid this pose postpartum.