Asana Lab: Seated Butterfly (Baddha Konasana) 🦋

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✨ Options to Modify:

🔹 Sit/kneel on a block, bolster or cushion for better alignment and comfort

🔹 Place a block in between your feet for a gentler stretch

🔹 Use blocks under the knees for extra support

🔹 Hinging at the hips and fold forward as much as it feels comfortable for a different sensation in your hips and lower back

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💪 Benefits:

✅ Opens the hips & inner thighs

✅ Release tension from the lower body

✅ Strengthen the hip joint and IT (Iliotibial) band

✅ Calms the nervous system & reduces stress

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⚠️ Contraindications:

🤰 If pregnant, keep the movement gentle & avoid forward folds

🚫 Avoid if you have recent knee, hip, or groin injuries

🚫 For lower back sensitivity, sit on a cushion & keep the spine upright