The Butterfly Pose, known as Baddha Konasana in Sanskrit, is a restorative seated yoga pose that gently opens the hips, groin, and inner thighs. It’s often used as a grounding exercise, either during a warmup or cooldown session. Butterfly Pose invites practitioners to surrender from a physical and mental capacity, soothing the central nervous system and further connecting the individual to the earth for deep introspection.
How do you do Butterfly?
Step 1.
Begin seated on your mat with legs extended straight in front of you.
Step 2.
Bend your knees as you bring the soles of your feet together to touch.
Step 3.
Allow your knees to open wide to either side as the hips externally rotate.
Step 4.
Draw your heels as close to your pubic bone as possible without rounding the lower back.
Benefits of Butterfly
Improved hip and groin flexibility
Can help relieve low back pain
Can be preparatory towards lotus or other seated postures
The pose can help release tension and calm the nervous system, promoting relaxation and reducing stress.
Variations of Butterfly
Supta Baddha Konasana (supine butterfly): Laying on your back, let the soles of the feet touch and knees fall apart. You can support the knees with blocks or blankets if the sensation is too deep in your hips.
Forward fold in your butterfly: Keep the spine long as you draw your chest forward. Arms might help you to fold by reaching forward, crawling to one side or the other, or even holding feet/ankles as leverage.
Elevate the hips by sitting on a folded blanket, block, or bolster to help keep your spine extended.
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