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Forward Bend Asana · Beginner (Level 1) · Catalog #800073

Butterfly Fold Baddha Konasana (forward)

Bound angle with the torso folding forward over the feet. Lengthens the low back while the adductors release.

Practice Butterfly Fold (Baddha Konasana (forward)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Butterfly Fold (Baddha Konasana (forward)) — Forward Bend Yoga Posture Illustration

Butterfly Fold (Baddha Konasana (forward)) — Forward Bend posture targeting Inner Thighs, Lower Back, Glutes · Exhale to fold breath · Forward drishti.

Vāta: Neutral (0) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Baddha Konasana (forward)
Posture Family
Forward Bend
Difficulty
Beginner (Level 1)
Recommended Hold
90 seconds
Breath Pattern
Exhale to fold
Drishti (Gaze)
Forward
Target Muscles
Inner Thighs, Lower Back, Glutes
Energy Expenditure
2.0 METs

Alignment, Breath & Drishti Cues for Butterfly Fold

Butterfly Fold (Baddha Konasana (forward)) belongs to the Forward Bend posture family and engages the Inner Thighs, Lower Back, Glutes at an intensity of approximately 2.0 METs. Bound angle with the torso folding forward over the feet. Lengthens the low back while the adductors release.

  • Breath Rhythm: Maintain Exhale to fold throughout the 90-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Inner Thighs, Lower Back, Glutes.
  • Minimum Recommended Age: 4 years (48 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 90 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury

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