Butterfly - Baddha konasana

From a seated position, bring the soles of the feet together and slide them forwards until a diamond-like shape arises. Allow the spine to round while you slowly sink the arms forward. Place your hands wherever feels comfortable. Let the knees fall out to the sides, relax them down towards the floor. Let the head and shoulders hang if that is comfortable for the neck. Otherwise you can keep a neutral neck as well. There is no effort or tension in the body. 

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Use your hands to slowly roll up, one vertebra at the time, head is the last thing that rises. Use your hands to guide your knees toward each other. If it feels good, you can make some movement like wind shield wipers.  

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Benefits

• Stretch of the lower spine

• Very nice stretch for the hips and groins

• The further you move your feet away the more stretch you will feel in the hamstrings 

• Very beneficial for the kidneys 

• Supports a healthy reproductive system in both men and women 

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Contra indications  / modifications and prop use

• Lower back issues/hernia: Keep the lower back neutral and do not roll forward. You can also do the pose against the wall or take the reclining version. 

• Neck issues: Keep the neck neutral as you do not bring your chin to your chest.

• Hip issues: Sit on a bolster making sure that your knees are below your hips.

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Alternative pose

Happy baby