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
Targets:
- Groin
- Hips
- Thighs
- Ankles
- Hip flexors
Level:
Beginner
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.
- Sit on your mat with your heels together
- Sit up tall and straighten your spine
- Let your knees fall to the edges of your mat
- Adjust your feet closer or further away from your body depending on what sort of stretch you need
- 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
Cautions
- Knee injuries
- Groin injuries
Variations
- 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
