Postura de la Mariposa
Baddha Konasana
BAH-dah koh-NAH-sah-nah
Un abridor de caderas que estira la cara interna de los muslos y la ingle, ideal para quienes trabajan sentados.
Como hacer Postura de la Mariposa
- Sientate con las plantas de los pies juntas
- Deja que las rodillas caigan hacia los lados
- Sujeta los pies o los tobillos
- Sientate erguido y alarga la columna
- Usa los codos para presionar suavemente las rodillas hacia el suelo
Benefits
- Opens the hips and stretches the inner thighs and groin
- Stimulates the abdominal organs, kidneys, and bladder
- Relieves mild depression, anxiety, and fatigue
- Improves circulation to the pelvic region
- Prepares the hips for seated meditation
Muscles Engaged
Modifications
- Place blocks or folded blankets under each knee for support if the stretch is too intense
- Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
- Lean against a wall for back support during longer holds
Cautions
- Avoid with groin or knee injuries; do not force the knees down
- Use caution with sciatica; keep the spine upright rather than folding forward
- Those with sacroiliac joint issues should practice gently