BadhaKonasana(Butterfly Pose)

Meaning - Butterfly stretch
(Badha - Restrained, Kona - Angle, Asana - Pose)

Duration - 2 min
Women - 50 flaps and Men - 30 flaps

1. Sit with your spine erect and your soles of the feet pressed together
2. Drop your knees to the side as far as it extends with ease.  Lower your knees to touch the floor. 
3. Flap your legs like butterfly wings 
4. Inhale and lean forward from your hip and touch your toe with forehead.
5. Take 5 breaths in the bent position and slowly come up with exhale

Variation

        Bring your torso forward and gaze front. - Cobblers pose

Benefits 

1. Good for stretching inner thighs and improves flexibility in hips
2. Improves intestine and bowel movement
3. Relieves mensuration discomfort

                               

Badhakonasana