Baddha = Bound/Locked , Kona = Angle,  Asana = Pose or Posture

Steps

Stage 1

1. Sit with your spine straight and legs spread straight out.
2. Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
3. Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
4. Slowly, take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
5. Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
6. Repeat the process for one more time

Stage 2

1. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine straight
2. Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
3. Feel the stretch in the inner thighs and take long, deep breaths, be aware and relax the muscles more and more. Take a deep breath in and bring the torso up.
4. Repeat 2 more times
5. As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits

1. Improved groin flexibility.
2. Stretches the muscles of the thighs.
3. It stimulates blood flow to the groin.
4. Relieves urinary disorders.
5. Corrects irregular menstruation.
6. May help with symptoms of menopause.
7. May help ease childbirth if performed by pregnant women.