Badhakonasana stretches inner thighs and knees, while improving hip and groin flexibility. It helps in intestine and bowel movement, and ease fatigue from long hours of walking or traveling. You can also get relief from menstrual cramps and discomfort.
- Sit on a yoga mat with your spine straight and legs spread straight out.
- Bend your knees and bring your feet towards yourself in a way that the heels of both the feet should touch each other.
- Grab your feet tightly by putting your hands under your feet.
- Try and keep the feet as close to the groin as possible.
- Take a deep breath in and press your thighs and knees down to the floor while breathing out.
- Slowly start flapping both your legs like the wings of a butterfly and increase the speed gradually.
- Flap for 15-20 times and then reduce the speed and gently stop. Take a deep breath in and while exhaling, gently bend down with the spine erect and chin up.
- Try to press the knees and the thighs closer to the floor by pressing the elbows onto them. Take a deep breath and bring the torso up. Gently straighten the legs in front of you.