Butterfly Pose

Baddha Koṇāsana

Butterfly Pose
CategorySeated & Forward Folds TypeStretch LevelBeginner Hold60 sec MusclesHips, Legs BreathingCalm, deep breathing

Butterfly Pose, or Baddha Konasana (Sanskrit for "bound angle"), is a seated hip opener: the soles of your feet press together and your knees fall open to the sides. The app places it at the beginner level. In the app Butterfly turns up in 5 sequences and in the Hip Opening warm-up flow, while Yin Practice and Path to Lotus each give it 95 seconds.

How to do it

  1. EnterSitting, bring the soles of your feet together and draw them in toward your pelvis. Hold your feet with your hands and let your knees drop toward the floor.
  2. HoldLengthen your spine upward. Don't press on your knees; let your hips open under their own weight. To go deeper, fold forward with a straight back.
  3. ExitLift your knees with your hands and stretch out your legs.
More detail

If your knees sit high and your back rounds, sit on a folded blanket: with your pelvis above your knees, the thighs open more easily. How far your feet are from your groin also changes the load. Heels tucked in close stretch the groin more, while feet moved farther forward make a gentler version for tight hips.

Fold forward from the hip joints so that your belly travels toward your feet; your forehead doesn't chase them. Light bouncing of the knees is fine as a warm-up, as long as it stays smooth.

Benefits

Opens the hip joints and improves pelvic mobility.

Butterfly stretches your inner thighs and groin and makes your hip joints more mobile. It's one of the main preparatory poses for sitting cross-legged, which is why it belongs to the sequence that builds toward Lotus. Since you can hold it for a long time with little effort, it also fits a quiet evening practice.

Cautions

  • Groin and knee injuries — place supports under your thighs

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Pressing your knees down with your hands. They lower by themselves as the groin releases, and pushing overloads the joints.
  • Sitting with a rounded back. Raise your pelvis on a prop.
  • Reaching your head toward your feet in the fold. Lead with your chest, not your forehead.
  • Pulling your feet in tight when your hips are stiff. Slide them forward and find an angle that feels comfortable.

Modifications & variations

Butterfly with Side Bend Butterfly with Side Bend Beginner Revolved Butterfly Pose Revolved Butterfly Pose Intermediate

Where it appears

Similar poses

Easy Pose Easy Pose Beginner Half Lotus Pose Half Lotus Pose Beginner Accomplished Pose Accomplished Pose Beginner Thunderbolt Pose Thunderbolt Pose Beginner Auspicious Pose Auspicious Pose Beginner Staff Pose Staff Pose Beginner

Questions

Why don't my knees come down to the floor? Knee height depends on the shape and mobility of your hip joints, and for many people the knees always stay above the floor. Slide blocks or cushions under your thighs so the muscles can let go.

How many seconds is a good hold for Butterfly? Between 65 and 95 seconds in the sequences, and one minute on its pose card.

Is there a lying-down version? Yes, Reclining Butterfly Pose: the same leg shape, but on your back and with even less effort. With a groin or knee injury, use props under your thighs in either version.

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