Butterfly Yoga Pose
Description
Butterfly Pose (Baddha Konasana, also called Bound Angle Pose) is a foundational seated yoga pose where you sit with the soles of your feet pressed together and knees dropping out to the sides. It opens the inner thighs, groin, and hips. Adding a forward fold deepens the stretch significantly. It is identical in intent to the seated groin stretch.
Muscle Group
Hips, Stretching, Thighs, Yoga
Equipment Required
Butterfly Yoga Pose Instructions
- Sit on the floor with legs extended. Bend both knees and bring the soles of your feet together.
- Let your knees drop out to the sides. Pull your heels toward your groin as close as comfortable.
- Hold your feet with both hands. Sit up tall with chest lifted.
- Press your knees gently toward the floor with your elbows for a deeper stretch.
- For more depth, fold forward from the hips with a flat back. Reach your forehead toward your feet.
- Hold for 30 to 90 seconds. Breathe deeply.
- Avoid forcing your knees down — let gravity do the work over time.
- Use a folded blanket or block under each knee for support if needed.
Butterfly Yoga Pose Form & Visual
Butterfly Yoga Pose Benefits
- Opens the inner thighs, groin, and hips
- Improves hip flexibility for squats and wide-stance lifts
- Calming and restorative pose
- No equipment needed
- Useful for athletes and lifters with tight adductors
- Foundational hip-opening yoga pose
Butterfly Yoga Pose Muscles Worked
- Adductors (inner thighs)
- Gracilis
- Pectineus
- Hip rotators
- Lower back (forward fold)
Butterfly Yoga Pose Variations & Alternatives
- Seated Groin Stretch (same exercise)
- Butterfly with Forward Fold
- Reclining Butterfly (lying on back)
- Standing Hip Adduction Stretch
- Frog Pose (deeper version)
