Butterfly Pose
Bound Angle Pose
About This Pose
Butterfly Pose (Baddha Konasana) is a classic hip-opening posture that stretches the inner thighs, groins, and hips. This accessible seated pose gently opens the hip joints while promoting relaxation and introspection. The position of the legs resembles butterfly wings, giving the pose its common name. Regular practice improves hip flexibility, stimulates the abdominal organs, and can help relieve symptoms of menstrual discomfort. This pose is excellent for both active practice and restorative sequences.
Step-by-Step Instructions
- 1
Sit tall with spine lengthened
- 2
Bring soles of feet together
- 3
Let knees fall open to sides
- 4
Hold feet with hands
- 5
Draw heels toward pelvis comfortably
- 6
Keep spine long and chest lifted
Alignment Cues
- Lengthen spine
- Relax shoulders
Benefits
- Opens hips and inner thighs
- Stretches groin muscles
- Stimulates abdominal organs
- Relieves menstrual discomfort
- Promotes relaxation
- Improves hip joint mobility
Modifications
- Use blocks under knees
Variations
- Gentle hip opener
Cautions & Contraindications
Cautions
- Avoid forcing knees
Avoid this pose if you have:
- Groin injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
