Butterfly Pose (Baddha Konasana): Benefits, Steps & Tips for Beginners

Explain the benefits of Butterfly Pose

Want to get more bendy and feel less tense? Try Butterfly Pose. It’s a simple yoga move that stretches your thighs, hips, and back. Both yoga new folks and old hands will find it useful.

Many have tight hips and sore backs. Sitting for long can make you stiff. It eases tension and boosts blood flow.

If you want a simple and good yoga pose, pick this one. Here, we’ll show you how to do the pose, its perks, changes, and tips to stay safe. 

Keep reading to find out more!

What is Butterfly Pose (Baddha Konasana)?

Baddha Konasana is also called the Butterfly Pose, a seated yoga posture that is used to direct weight to the pelvis. 

It begins with bringing your feet together and letting your knees fall at the edges of your yoga mat

Relax from your head to your toes and sink into that gentle rotation of your hip flexors. The hip and groin areas are awakened and made alive.

How to Prepare for Butterfly Pose?

Now let’s explore some points which can help you to prepare for this pose.

1. Understanding the Butterfly Pose

Butterfly Pose or Baddha Konasana is a sitting position in yoga that specifically targets the hips, inner thighs, and lower back. 

2. Preparing Your Body with Warm-Ups

Before trying out the pose, the most important thing is to prepare the body properly to avoid straining it.

3. Adjusting Your Posture for Comfort

Accurate flexibility is the key factor while doing the exercise. When the head, shoulders, and chest are placed forward, hips and thighs get used properly. 

4. Using Props and Modifications

If you lack flexibility, you can take the help of supportive objects like yoga blocks or cushions that would make the pose more achievable. 

Warm-Up Exercises for Butterfly Pose

Besides, when you decide to start Butterfly Pose, begin with these straightforward exercises to get your body ready:

  • Leg Stretches: Force your legs to the floor and flex the toes.
  • Hip Circles: Rotate the hips to stretch the muscles with a little tension.
  • Cat-Cow Pose: Flex your spine to make it more flexible.
  • Seated Forward Bend: Do the poses that are helping your hamstrings and lower back get into the right state of stretching.

How to Perform Butterfly Pose?

Butterfly Pose
VeryFit Life
  1. Sit down facing your legs with them straight and stretched in front of you.
  2. Slide your soles to touch and then stick them near your body.
  3. Let your knees sink on their own to the sides.
  4. The back should stay straight and the arms should hang relaxed.
  5. Hold the soles of your feet in your hands.
  6. Inhale deeply and while exhaling press your knees gently downwards.
  7. Stay in the original position from thirty seconds up to one minute.

Here’s a video that explains this yoga pose in more detail.

Benefits of Butterfly Pose

Mental Benefits

  • Eases stress and anxiety.
  • Enhances concentration and relaxation.
  • Fosters mindfulness and inner peace.

Physical Benefits

  • Boosts hip and groin flexibility.
  • Fortifies the lower back and the legs.
  • Corrects posture and makes circulation better.
  • Takes away menstrual cramping.

Beginners Tips

  • To support your body you can use yoga blocks if you can’t reach the floor with your knees.
  • Put a blanket under your rear end for better alignment.
  • Adopt slow and soft movements.
  • Place your foot down on the floor instead of pushing it onto your knee.
  • Inhale deeply to ease your muscles.

Variations and Modifications

1. Seated Butterfly with Props

Previously, for semi-inflexible people, the usage of blocks or pillows under the knees or buttocks worked miracles as it released unnecessary pain and also provided a better and supported posture.

2. Bound Angle Pose with Forward Fold

If you want to stretch your legs and hips even more, then you just gently bow in the Butterfly Pose. 

It further stretches the hips and the lower back while it is still an active relaxation of the mind.

3. Supported Butterfly Pose

Furthermore, those individuals who are looking for more assistance can lie on the floor with a bolster or cushion under their lower back as the feet are kept together in the Butterfly Pose. 

With the hips and chest being softly catered this method infinitesimally intensifies the target.

4. Standing Butterfly Pose

The modification of a standing variation in which the feet are placed together and the legs are bent and the spine is extended. 

By using it, the muscle groups involved increase flexibility, and the vestibular system is strengthened.

Expert Tips

  • Hold back straight to avoid some strain.
  • Let your shoulders and neck down.
  • Wait until the last moment to get into the pose; do not rush.
  • Relax to the extent of deep respiration and muscle relaxation.
  • You should be regular to make good progress.

Safety Precautions

  • If your back is not straight because it is not round yet, you are not doing it correctly.
  • Pushing the knees downward too forcefully can be harmful.
  • Rather than holding your breath, breathe in through your nose and out through your mouth.
  • Do not use `scratch` on a hard surface without a mat.
  • Alternatively not doing some warm-up exercises before starting.

Conclusion

Baddha-Konasana is a user-friendly yoga position with enormous strength that is suitable for everyone. Yoga is the key to everything. It allows for increased flexibility and relaxation, reducing stress and improving posture. 

Whether you are a beginner or a seasoned practitioner, you can get numerous benefits from this one pose. Regulate your practice and keep in mind the safety tips for the best outcomes.

FAQs

Is Butterfly Pose achievable for novices?

Yes, it is and you can also adjust it easily.

How long should I hold the pose?

One should start with 30 seconds and then try to stay for 1-2 minutes.

Can Butterfly Pose help my back pain?

Yes, it is beneficial to the lower back as well as to the proper alignment.

Would it endanger the fetus if I were to do it during pregnancy? 

Yes, but you should ask a doctor to give you some safety tips.

How many times a day should I do Butterfly Pose? 

Regular practice of Butterfly Pose will help you get rid of the stiffness and get good relaxation.

Source:

Cronkleton, E. (2021, September 9). Butterfly Pose: 6 Benefits of this classic hip opener. Healthline.

EkhartYoga. (2020, November 6). Butterfly pose – Ekhart Yoga.

Yogshala, R. (2025, January 2). 4 Amazing Benefits of Butterfly Yoga: Boost Health with Yoga. Rishikul Yogshala Rishikesh.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

Facebook
Twitter
LinkedIn
Pinterest

Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

Welcome to Very Fit Life! Your go-to blogging site for all things health and wellness. Explore comprehensive information on Exercise, Yoga, Nutrition, and Fitness.