Baddha Konasana!!!!!( Butterfly Pose )

Step by Step :

Sit with your legs outstretched in front of you, you may want to sit on a blanket  or pillow to raise your hips, so you can sit with a straight back.

Pull in your feet and place the soles of the feet together, as close as possible  to your pelvis, let the knees fall out to your sides.

Release your groins, the head of the thigh bones, and allow the knees to relax down as well, don’t push them.

Hold your big toes with the first two fingers and your thumb, or hold the  outsides of your feet.

Keep your pelvis level, sit with a straight back.

Firm your shoulderblades into your upper back, to help open your heart.

You can stay in this pose anywhere between 1-5 minutes

To come out you lift your knees and straighten your legs again.

Beginners tips:

Are you finding it difficult to sit up straight, is your back rounding? Place  a folded blanket or block  under your hips to keep the pelvis and spine  upright.

Ankles sore? Try moving your feet further away from your groin.

Strain in your inner thighs and groin? Place some supports under your  knees or raise your feet on a block or pillow.

Benefits:

Helps in opening your hips

Stretches groins, inner thighs and ankles

Uplifts your mood

Stimulates abdominal organs

Beneficial for menstrual pains

Stimulates the circulation in the pelvic area

Watch out for...

Fatigue.... if you are nearing you limit, one tends to forget about posture. Keep your chest open and lifted and your back straight.

Pose alterations / advancements:

If you are comfortable in the bound angle pose, on an exhale bring your chest forward between the knees. Hinge from the hips not the waist.

Remember to keep your back straight. Your arms can be stretched out in front of you (depending on flexibility) or place your elbows  against your inner thighs or calves. If your head does not reach the  floor, use a block or pillow for support