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Art of Living Yoga: Butterfly (Badhakonasana)
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  1. BadhakonasanaSit up straight with legs straight.
  2. Bend your knees and bring the soles of your feet together.
  3. Grab your feet by placing your hands underneath them.
  4. Bring the heels as close as possible to the genitals.
  5. Sit up straight.
  6. Take a deep breath in. On exhalation, press the thighs and knees downward towards the floor. Keep them pressing downward.
  7. Take another deep breath in. On exhalation, bend forward.
  8. Press your elbows against the thighs to bring knees and thighs closer to the floor.
  9. Take a deep breath in and bring the torso up.
  10. Exhale. Release the posture. Straighten the legs.
 
Note: We recommend that you practice yoga asanas under the guidance of a trained Yoga instructor. This is essential to have right understanding of a posture and correct knowledge of breathing patterns that are beneficial for you. Your yoga instructor will guide you through the steps, help you understand your body, and the asanas that will benefit you best.To find a yoga instructor, write to info@srisriyoga.in