SeatedBeginner
Seated Butterfly Forward Fold
Baddha Konasana Forward Fold
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About This Pose
Seated Butterfly Forward Fold combines the hip opening of Bound Angle Pose with a calming forward fold that deeply relaxes the nervous system. This restorative variation gently stretches the inner thighs, hips, and spine while promoting introspection and surrender. The forward folding action calms the mind and encourages deep relaxation. Regular practice improves hip flexibility while providing profound stress relief and mental calm.
Step-by-Step Instructions
- 1
Sit with soles of feet together
- 2
Let knees fall open to sides
- 3
Inhale and lengthen spine
- 4
Exhale and fold forward gently
- 5
Let head hang relaxed
- 6
Breathe and surrender weight
Alignment Cues
- Keep soles together
- Hinge forward from hips
- Allow head to release
- Soften inner thighs
Benefits
- Opens hips and inner thighs
- Calms nervous system deeply
- Promotes profound relaxation
- Stretches spine gently
- Encourages introspection
- Provides stress relief
Modifications
- Use bolster
- Stay upright
Variations
- Restorative butterfly fold
Cautions & Contraindications
Cautions
- Support knees
- Avoid forcing fold
Avoid this pose if you have:
- Groin injury
- Knee pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
seatedforward-foldhips
Equipment
yoga mat
