Butterfly Pose

Baddha Konasana

BAH-dah koh-NAH-sah-nah

A restorative hip opener that stretches the inner thighs and groin while promoting circulation to the pelvis. Butterfly Pose is especially beneficial for those who sit at a desk all day, as it counteracts hip tightness and encourages external rotation. It is also a calming pose often used to prepare for meditation and deeper hip-opening postures.

How to do Butterfly Pose

1. Sit on the floor and bring the soles of your feet together, allowing your knees to fall open to the sides. Draw your heels as close to your pelvis as is comfortable.
2. Hold your feet or ankles with both hands, and sit tall by lengthening your spine from the tailbone to the crown of the head. Sit on a blanket if your knees are much higher than your hips.
3. Use your elbows to gently press your knees toward the floor, but never force them down. Let gravity and your breath do the work over time.
4. Inhale and lift through the chest; exhale and hinge forward from the hips for a deeper stretch, keeping the spine long rather than rounding the back.
5. Hold for five to ten breaths, or longer for a restorative hold. Gently flap the knees up and down like butterfly wings to dynamically release the inner thighs before settling into stillness.

Benefits of Butterfly Pose

• Opens the hips and stretches the inner thighs and groin
• Stimulates the abdominal organs, kidneys, and bladder
• Relieves mild depression, anxiety, and fatigue
• Improves circulation to the pelvic region
• Prepares the hips for seated meditation

Muscles Engaged

Modifications & Variations

• Place blocks or folded blankets under each knee for support if the stretch is too intense
• Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
• Lean against a wall for back support during longer holds

Cautions

• Avoid with groin or knee injuries; do not force the knees down
• Use caution with sciatica; keep the spine upright rather than folding forward
• Those with sacroiliac joint issues should practice gently