Baddha Konasana - Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture

Badhakonasana is also known as the Purna Titli Asana. It is also similar to the Bound Angle Pose or the Butterfly Pose. This is a simple exercise that can easily be performed after even with minimum instructions from your trainer. Targeting primarily the legs, it is the perfect asana to relax and stretch the muscles of the legs.
Benefits : A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region.
Helps in intestine and bowel movement.
Removes fatigue from long hours of standing and walking.
Prepare the legs for Padmasana.

If you have any lower-back disorders, do the posture only while keeping the spine erect.
Note: The inner thigh muscles hold a lot of tension which is relieved by this asana.
Avoid doing this asana. Read this section carefully before you do it.
Avoid rounding up the spine by bending forward.

How to do this asana:

Sit with your spine erect and legs spread straight out.Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
Step 1: Sit in the base pose.Bend the knees and bring the soles of the feet together.

Step 2: Clasp the feet with both the hands.
Gently move the knees up and then down towards the floor,but do not use any force. Practise upto 30 up and down movements.

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