How to Correctly Do the Butterfly Stretch Pose

The butterfly pose is one of the most common in yoga practice. This pose not only helps to improve flexibility but also has many other benefits. In this article, you will learn how the butterfly pose is useful, how to sit in it properly, and what its variations are.

What Is the Butterfly Pose?

Due to its position, the pose is also called the bound angle pose or Baddha Konasana. While practicing it, a person sits on the floor and pulls the legs bent at the knees toward the pelvis. The thighs are turned outward. Regular practice stretches the adductor muscles and improves the mobility of the hip joints.

According to numerous studies, insufficient hip mobility sharply increases the risk of lower back pain. This makes the asana extremely helpful in preventing back-related problems.

Who Should Not Sit in the Butterfly Pose?

This asana puts stress on the hip joints and indirectly on the ankles and knees. To avoid worsening any existing joint injuries, any training should begin only after full recovery and approval from a specialist.

It is highly not recommended to sit in this pose if you have any kind of ankle or knee joint issues. It is also advisable to avoid the pose if there is pain in the sacrum or back.

How to Sit in the Butterfly Pose Correctly?

To properly perform the butterfly pose, follow these steps:

Sit on the floor with your back completely straight. Stretch your legs out in front of you.
One by one, pull your feet toward yourself by bending your knees. Bring your heels together. The outer sides of your feet should be touching the floor.
Wait until the thighs drop under their own weight. Do not push them down with your hands, as this could cause injury or ligament damage. It’s okay if the knees do not touch the floor right away. Over time, they will gradually lower.
Hold both feet with your hands and rotate the arches of the feet upward. Make sure the load is evenly distributed. There should be no sense of heaviness in the back or leaning of the torso forward. Proper execution means you only feel the pressure on your sitting bones.
Keep the movement deep and even.

Never try to force the knees down. The back must remain completely straight. You can move slightly to find a more comfortable position, but nothing more.

Other Ways to Perform the Butterfly Pose

In addition to the classical version, there are several variations of the pose:

With a Forward Bend

This version should only be attempted when the knees can comfortably touch the floor. Besides the adductor muscles, it also activates the spinal extensors.
Start by staying in the classic pose for about 5 minutes, then begin to lower your torso forward. At the deepest point, perform 5–8 breathing cycles, then gently return to the starting position. Use your hands to stretch your legs forward.

With the Feet Further from the Hips

From the classic pose, move the feet forward by 15–30 cm. The further the feet are from the pelvis, the more the glute muscles are engaged.
First, extend one hand forward, then the other. Place your fingers on the floor, form a cup shape with your hands, tuck in the chin, and lower your gaze. Stay in this position for at least 30 seconds.

With Hands Under the Knees

This variation is recommended only for those with high flexibility and excellent stretching ability. It helps stretch the thighs and elongate the back muscles.
Start in the classic pose, then move the feet about 15 cm away from the groin and lean forward, sliding your hands under your knees. Grab your feet and interlock your fingers.

Stretching the Back

Direct your chest forward. Exhale as you lower down. The legs remain pressed while the shoulders drop. To complete the pose, place your forehead or chin on the feet and hold for 30 seconds.

The variety of versions allows you to continue improving your flexibility and engage different muscle groups.

What to Keep in Mind When Doing the Pose?

Like any other exercise, the butterfly pose can cause harm if done incorrectly. To avoid this, follow two main rules:

Keep the outer edges of your feet pressed to the floor. This stabilizes the ligaments and reduces stress on the joints. Even if your hips are not very mobile, try to stabilize your joints through proper foot positioning.
Lean forward using your stomach, not your head. Leading with the head compresses the chest and abdominal cavity, disrupting smooth and deep breathing. Always keep the chest open when bending forward. If the chest starts to close, stop moving forward.

Besides body position, pay attention to breathing. It must always be correct. If breathing becomes difficult, the body position is likely incorrect. If pain arises, stop the exercise immediately. If needed, consult a doctor.

How Often Can You Do the Butterfly Pose?

Unlike strength training, this asana can be done daily. To keep the pose from feeling repetitive, alternate between different variations. Hold the pose for at least 30 seconds. Repeat it 2 to 4 times.

Combining the butterfly pose with other asanas will help improve hip joint mobility faster. Choose practices that also focus on flexibility improvement.

With regular practice, the mobility of the hip joints increases, and the risk of developing back problems decreases. The most important thing is to first learn the correct form and gradually move to more complex variations. Don’t rush or try to force the knees to the floor. Over time, the body will naturally adjust.