Literally translated as “bound angle pose,” this pose imitates a butterfly resting its wings on a lotus blossom. When holding baddha konasana (pronounced BAH-dah koh-NAH-sah-nah), imagine the delicate beauty of this image of the butterfly.The butterfly pose opens your hips and Jupiter chakra (the chakra located in your pelvic area; It also loosens your knees and ankles.

➤ Sit on the floor and bring the soles of your feet together, drawing them toward your body.

➤ Open your chest and press your knees toward the ground as far as they will go. Don’t bounce your legs up and down. Instead, allow gravity to gently release your hip joints.

➤ Tilt your lower back inward to align the spine. Don’t let your lower back sway out.

➤ As your hips loosen, you will eventually be able to bow forward.

➤ Getting Started: Some people find the butterfly pose easy because they have naturally loose hip joints. For others whose hips are less flexible, this pose can be frustrating. If you fall into the less-flexible category, place a pillow under each knee. Press your knees into the pillows, rather than all the way down to the floor. The more you do this pose, the more hip flexibility you will gain.

While practicing the butterfly, keep your entire back straight. If your upper back becomes rounded as you pull your feet in, leave your feet farther from your body; hold on to your shins or thighs if you can’t reach your feet. Concentrate on the image of the butterfly. If you catch yourself frowning with unpleasant effort, loosen the pose a bit, think about beauty, and smile!