Baddha Konasana
Butterfly Pose
Baddha Konasana, or Butterfly Pose, is a seated posture with the soles of the feet pressed together and knees dropped open, gently stretching the inner thighs, hips and groin.
How to do Butterfly Pose
- 1Sit with your spine tall, bend your knees and bring the soles of your feet together.
- 2Let your knees drop open toward the floor.
- 3Hold your feet with your hands, lengthen your spine, and optionally hinge slightly forward.
- 4Hold for 8-10 breaths, or gently flutter your knees up and down for a dynamic variation.
Benefits
- Stretches inner thighs, hips and groin
- Commonly included in PCOS and prenatal yoga sequences for hip opening
- Calming, can support relaxation before bed
Precautions
- Don't force your knees toward the floor, let gravity do the work
- In pregnancy, avoid forward folding too deeply and keep your spine long instead
Helps with
Frequently asked questions
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