Do you frequently notice yourself being uncomfortable and stressed? The Butterfly Fish Pose, commonly known as Baddha Konasana Matsyasana in yoga, may well be the right answer.
This asana is devised by interlinking two basic positions in yoga. It helps loosen up the body and mind. Muscular tension in many people is developed in the hips, which can cause back pain. By practicing this, one can relieve these problems and increase flexibility.
Find out the proper execution of the asana and experience its benefits. It is for different people with different ranges of motion challenges in the lower back and hip area to this day.
What is Butterfly Fish Pose (Baddha Konasana Matsyasana)?
Bird and Fish Pose are the two poses used to mix poses, Bird and Fish. The legs are in a butterfly position while the upper body arches back.
As a result, it exercises the inner thighs, groin, and chest muscles. The heart and throat are further opened up. The pose can help improve posture and breathing.
How to Prepare for Butterfly Fish Pose?
Stretch the Lower Back: Bend forward gently and then backward to loosen, up the spine.
Open the Hips: Do some simple rotations of the hips that help to warm up the joints of the hip.
Loosen the Shoulders: Roll the shoulders in front of and behind you as well to release the tension.
Practice Deep Breathing: Take your time and breathe slowly to help clear your mind and body.
Hydrate Well: It helps the body to maintain flexibility if you drink water before starting.
Warm-Up Exercises for Butterfly Fish Pose?
- Cat-Cow stretching
- Seated forward bends
- Shoulder rolls
- Neck rotations
- Ankle and wrist circles
How to Perform Butterfly Fish Pose?
Start in the Butterfly Position
Sit in a posture where the feet are touching the ground, the knees out to the sides.
Lie Back Slowly
Delete this sentence at the end of the paragraph: Gently lower your back and bring your knees up by holding your feet with both hands.
Arch the Back
Lift the chest as you bend your back and place the back of the head on the ground.
Hold and Breathe
Remain in that position and breathe deeply for about 30 seconds to 1 minute.
Benefits of Butterfly Fish Pose
- Strength in the inner thighs and flexibility in the groin
- Increased respiratory capacity and chest opening
- The stress and anxiety levels are lowered which is important for total well-being
- It supports menstrual discomfort
- Better posture and spine flexibility are what you will enjoy from this simple technique
Beginners Tips
- For under-cushion back support use a pad set.
- Put the feet somewhat away from the body.
- Don’t push your knees too far down.
Variation and Modifications
Supported Butterfly Fish
Let a bolster under the spine be the cushion to help the lower back. This will make it easier for beginners to get to the pose with flexibility.
Half Butterfly Fish
Stretch the one, bend, and turn the other in a butterfly position. Less challenging than others as it only works the hips and the lower back.
Wall Butterfly Fish
Practice the Butterfly by lifting the legs to the wall. This modification will take off the pressure on your lower back.
Reclined Butterfly
Instead of the back bending part, lie back straight with just your hips and legs stretching. This is a gentler version but also beneficial as it lengthens the hips.
Expert Tips
Instead of doing the breathing in the belly, try to do it in the chest.
Keep your shoulders down.
Tighten your core muscles, and they will do the rest.
Safety Precautions
- Avoid yoga if a back or knee injury exists.
- Stop if pain or discomfort occurs.
- Before performing any exercises, pregnant women need to consult their gynecologist
- People with high blood pressure should be more cautious.
Common Mistakes To Avoid
- Bending the knees too much.
- Leaning back too much.
- Forgetting to breathe.
- Skipping the proper warm-up.
VeryFit Life Final Words
The Butterfly Fish Pose is a powerful yoga posture that can bring many benefits to the body and the mind. It can be a tool to bring flexibility and release stress out of the body and thus can benefit even in menstrual cycle-related challenges.
Be aware that yoga is not the ultimate goal, but the journey of the inner soul rather. Remind you also of your enjoyable moments and your success along the journey.
FAQs
How often should I practice Butterfly Fish Pose?
It is preferable to practice this pose only 2-3 times a week. Always listen to your body and don’t overdo it.
Can beginners do Butterfly Fish Pose?
Yes, but it is the best way to start slowly and use modifications if necessary. Always have a full warm-up period before any exercise.
How long should I hold the Butterfly Fish Pose?
You can initially do this pose for 30 seconds and later on, gradually go to 1-2 minutes once you are comfortable with the pose.
Is Butterfly Fish Pose good for back pain?
The fact that stretching regions such as the chest, shoulders, and hamstrings are enhanced through these poses which leads to the production of core strength means that displacement of the facet of the triangle (Facet) is reduced.
If the back pain is a bit severe then, yes you can use the breathing exercise as a flexibility exercise to improve pain by doing it regularly but on the other hand, you should first have an examination with the doctor.
Source:
Cronkleton, E. (2021, September 9). Butterfly Pose: 6 Benefits of this classic hip opener. Healthline.
Matsyasana Fish Pose with Sashi. (n.d.). [Video]. Vedic Yoga.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
