Butterfly Yoga Pose

What is Butterfly Pose: 

Sometimes butterfly pose is called a bound angle pose. It’s a gentle pose and available to everyone. 

Basics of Butterfly Pose


  • Groin
  • Hips
  • Thighs
  • Ankles
  • Hip flexors



   Sanskrit name : 

Baddha Konasana

Benefits of Butterfly Pose

  • Stretches hip flexors and thighs
  • Reduces stress and anxiety
  • Relieves tension in the lower back
  • Strengthens thighs
  • May reduce headache pain

How to do Butterfly Pose

 Step by Step instructions.

  1. Sit on your mat with your heels together
  2. Sit up tall and straighten your spine
  3. Let your knees fall to the edges of your mat
  4. Adjust your feet closer or further away from your body depending on what sort of stretch you need
  5. If you want a deeper stretch, drop your chest to the ground, over your feet with your hands reaching forward

Common Mistakes

  • Bouncing up and down or back and forth
  • Holding your breath
  • Having your feet too close or too far away from your body to benefit
  • Pressing your knees down with your hands
  • Rounding your spine

Beginners’ tips

  • Sit on a block
  • Use blocks under your knees
  • Breath
  • Let your shoulders relax down your spine
  • Look forward


  • Knee injuries
  • Groin injuries


  • Lay all the way down on the mat with your back flat to the ground
  • Fold Foward
  • Lay with your back on the mat and your legs in butterfly pose against a wall

Amanda Strube

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