Keep on this place for 1 to five minutes. To get out of this place, inhale, slowly carry your knees collectively and return your legs to the beginning place.
Supta Baddha Konasana or Reclining butterfly
After performing Baddha Konasana, exhale and decrease your again torso towards the ground. As soon as you might be leaning again in your forearms, use your arms to unfold the again of your pelvis and launch your decrease again and higher buttocks by your tailbone.
Together with your arms grip your topmost thighs and rotate your inside thighs externally, urgent your outer thighs away from the perimeters of your torso. Subsequent slide your arms alongside your outer thighs from the hips towards the knees and widen your outer knees away out of your hips. Push your hip factors collectively, in order that whereas the again pelvis widens, the entrance pelvis narrows.
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