Butterfly pose, also known as Baddha Konasana in Sanskrit, is a gentle yoga pose perfect for beginners that helps open up the hips and release tension. This pose is beneficial for stretching and strengthening the muscles in the upper legs, making it a great choice for individuals with tight hip flexors such as runners or those who work at a desk all day.
According to Emily Forte, E-RYT 500, YACEP, lead yoga teacher at YogaSix in Glen Mills, Pennsylvania, practicing butterfly pose properly can provide numerous benefits. In order to achieve the best results with this seated posture, Forte shares some tips on the correct form and various variations to deepen the stretch.
To begin butterfly pose, start by sitting on a yoga mat with your legs extended in front of you. Bend your knees and bring the soles of your feet together evenly. Holding your feet with your hands, sit up straight with a tall spine and engage your core muscles. You can gently press your knees towards the floor if comfortable. Hold this pose for at least 30 seconds before gently bringing your knees together and extending your legs.
Butterfly pose primarily targets the muscles in the thighs and core, including the adductors, quadriceps, lower back muscles, and abdominals. This pose can help to improve flexibility, posture, and relieve tension in the lower back and hips.
There are several variations of butterfly pose that can help address specific areas of tightness or weakness. Some variations include butterfly pose with a forward bend, supine butterfly pose with a bolster, butterfly pose with a strap, supine butterfly pose with a strap, and butterfly pose with legs up against a wall.
Common mistakes in butterfly pose include pulling the legs in too close to the groin, which can lead to low back or knee pain. If you experience discomfort in the lower back during the pose, try rounding your spine and rolling your head towards your feet to relieve tension.
Overall, practicing butterfly pose regularly can help improve flexibility, posture, and release stress in the hips and thighs. Incorporating this pose into your yoga routine can have numerous benefits for both the body and mind.
