Butterfly Pose
BWBodyweightStretch
The Butterfly Pose, also known as Baddha Konasana, is a bodyweight yoga stretch where you sit with the soles of your feet together, knees bent outward, and gently press your knees toward the floor using your hands or elbows. Its primary purpose is to improve flexibility and open the hips while targeting the posterior thighs (hamstrings), inner thighs, and groin muscles. This restorative stretch benefits athletes, desk workers, or anyone with tight hips from prolonged sitting, promoting better mobility and reducing injury risk.
How to Perform Butterfly Pose
- 1Sit on the floor with your spine tall and legs extended in front of you.
- 2Bend both knees and bring the soles of your feet together, allowing your knees to fall outward toward the floor.
- 3Hold your feet or ankles with your hands, keeping your heels close to your pelvis.
- 4Gently press your knees downward with your elbows or forearms to deepen the stretch.
- 5Inhale deeply to lengthen your spine, then exhale as you fold forward from the hips, leading with your chest toward your feet.
- 6Hold the stretch for 20-60 seconds, breathing deeply and relaxing into the position.
- 7To release, inhale as you lift your torso upright, then use your hands to support your knees as you extend your legs.
- 8Key form tips: Keep your spine straight—avoid rounding your back. Only fold forward as far as comfortable without forcing. Common mistakes: Hunching shoulders or bouncing knees—stay relaxed and breathe steadily.