Butterfly Pose
Baddha Konasana
Butterfly Pose (Baddha Konasana, meaning "bound angle" in Sanskrit) is one of the most accessible and universally beneficial hip openers in yoga, practised by beginners and experienced yogis alike. Bringing the soles of the feet together and drawing them toward the pelvis creates a sustained stretch through the inner groins and adductors that is difficult to achieve in any other position. In Yin yoga, it is commonly held for three to five minutes to allow the connective tissue of the hips to release deeply. It has long been used therapeutically for menstrual discomfort, digestive issues, and hip tightness caused by prolonged sitting, and its calming, inward quality makes it a natural preparation for meditation or a gentle way to close a practice.
Benefits
- Opens the inner groins and hip flexors
- Stimulates the abdominal organs, ovaries, prostate, bladder, and kidneys
- Improves general circulation
- Soothes mild depression and anxiety
- Relieves menstrual discomfort and menopausal symptoms
Step-by-Step Instructions
- 1
Sit on your mat with both legs extended.
- 2
Bend your knees and bring the soles of your feet together.
- 3
Draw your heels toward your pelvis as close as is comfortable.
- 4
Hold your feet or ankles with your hands.
- 5
Sit tall, lengthening your spine.
- 6
Optionally, gently flutter the knees up and down like butterfly wings.
- 7
Hold for 5–10 breaths.
Common Mistakes to Avoid
Forcing the knees to the floor: let them float naturally
Rounding the spine: sit on a blanket if needed to tilt the pelvis forward
Modifications & Variations
Sit on a folded blanket to tilt the pelvis and ease lower back strain
Place blocks or cushions under the knees for support
Safety Notes
⚠Groin or knee injury
