Posizione della Farfalla
Baddha Konasana
BAH-dah koh-NAH-sah-nah
Un'apertura delle anche che allunga gli adduttori e l'inguine, ideale per chi lavora alla scrivania.
Come fare Posizione della Farfalla
- Siediti con le piante dei piedi unite
- Lascia cadere le ginocchia ai lati
- Tieni i piedi o le caviglie
- Siediti dritto e allunga la colonna vertebrale
- Usa i gomiti per premere dolcemente le ginocchia verso il pavimento
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