BAH-dah koh-NAHS-ah-nah
An essential hip-opener that encourages a humble surrender and deep grounding. It creates space in the inner thighs and groins while providing an anchor for spinal lengthening.
Bring the soles of the feet together.
Allow the knees to fall open like the wings of a butterfly.
Elongate the spine toward the ceiling.
Sit tall on the sitting bones; draw the heels in toward the pelvis.
Hold the feet or ankles, pressing the outer edges of the feet firmly together.
Peel the soles of the feet open like a book while keeping the outer edges connected.
Lead with the heart as you fold; avoid rounding from the upper back.