Butterfly Pose (Baddha Konasana)

This pose helps stimulate your heart , stretches inner thighs and soothes menstrual cramps .

Step 1: From Downdog

Step 2:

Lower to knees 

Step 3:

Fall to one side or the other (sit down) sit on bottom

Step 4:

Bring heels of your feet towards your groin

Spaying knees out spine straight

Bring hands to feet/open like a book

Step 5:

Inhale lift out of lower back 

Exhale fold over 

Soften shoulders

Take deep breathes through your nose exhale through mouth