Yoga For Complete Beginners Butterfly Pose and Diamond Pose Exercises For Women

Hi I’m Sophie and today I’m going to talk about a couple of hip opening poses these are baddha kon Asana and diamond pose so before attempting either of these poses or tips to at least pencils notation a. And then you can pop these in anywhere in your practice it’s nice to maybe do them towards the end so to come into baddha kon Asana we are going to start from a simple cross-legged position. And then just take photos of the soles of the feet together to touch you’re then going to take your heels in towards the groin as much as you can and take hold of the feet and peel them open like a book you don’t want to knees to move down towards the floor. So, if you’re more flexible than I am the knees would I should be completely flat on the floor or, if you’re less you might be up here somewhere okay so whatever you are don’t worry about it you’re just peeling the feet open you’re going to sit up nice and tall on the inhale then exhale we’re going to slowly start to fold forwards as you do this, if you feel a nice stretch for the insides of the thighs you’re leading with your chest again so don’t round up through the back to try.

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And get the head down you’re going to slowly start to come all the way forwards taking the head down towards the ground and we’re going to breathe here for five long deep breaths when you’ve done your five breaths slowly coming all the way back up so to work a little bit deeper into this posture cause a lot of people do find this quite challenging pose what we’re going to do is do a couple of pmf stretches which hopefully will open us up on the inside of the thighs a little bit more so to do this what we’ll do is hold on to your feet. And then press your elbows down into the inside of the thighs as you can see already takes my knees further down towards the floor. But we’re going to do is we’re going to press the elbows into the thighs and as we do that you’re going to lift through the insides of the thighs so engaging these muscles and try and press your knees together you can’t.

Because at the same time you’re pressing down through your elbows so you’ve got maximum engagement through the inside of the thighs we’re going to hold that for about 15. And then when you’ve done that you release the thighs and see, if they’ll just drop down a little bit further. So I’d show you here so holding on to the toes you’re then going to press the elbows in. But then press your thighs back in to your elbows as much as you can you’re going to do this four one two three four keep engaging seven eight press even harder nine ten eleven twelve thirteen fourteen fifteen. And then release see, if the knees will come down a little bit further towards ground as you can see my calves are now touching down on the ground whereas before they weren’t. So I’m not going to go through a game with you. But the best thing to do is do this three times. And you will find that you fight to get a significant difference and that actually the next time you come back to it what do you will remember this. And you will be much more open through the hips here so usually to do this before moving on to our next position which is diamond pose so diamond pose you’re going to take the legs out in front of you a little bit further again you want to so as the feet together you’re going to lean forwards and take hold of your feet so creating this diamond shape with the body the intention here the full pose is to get forehead down onto the soles of the feet or actually just inside the soles of the feet here so again as always we’re going to make sure you don’t round through the back we’re going to hold the feet then inhale sit up nice and tall exhale hinge at the hips slowly make your way down popping the head down maybe on the floor maybe you’re stopping further up here doesn’t matter wherever you are just make sure you don’t round keep lengthening keep lengthening keep lengthening using every exhale to bring yourself a little bit deeper and inhaling slowly coming all the way back up.

And then just coming back into a normal most legged position thank you for going through these hip opening poses with me today I hope you enjoyed them and, if you would like any further information please do ask below or you can subscribe above thank you very much namaste.

Post tags, Asanas, baddha koṇāsana, Human behavior, Sitting.

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