Butterfly Pose Benefits: How and Why to Try This Yoga Move – Healthline

A classic hip opener, Butterfly Pose is also called Bound Angle Pose or Cobbler Pose. In Sanskrit, it’s known as Baddha Konasana.
Butterfly Pose is suitable for all levels, so it’s a useful addition to most yoga routines. Because the posture improves flexibility and reduces tension, it’s ideal for people who have tight hips due to excessive sitting or high intensity workouts.
It also promotes a sense of calm and encourages inner awareness.
This article outlines how to do Butterfly Pose, its benefits, and the ways it helps during pregnancy.
You can do Butterfly Pose near the beginning or end of your yoga routine or on its own.
Tips for practicing Butterfly Pose:
To do Butterfly Pose:
Butterfly Pose offers several benefits and is a popular posture in yoga classes such as Hatha, Vinyasa, and Yin. Sitting upright and elongating your spine in Butterfly Pose helps improve posture and body awareness.
The pose targets the low back, hip, and thigh muscles, helping to reduce pain, encourage flexibility, and increase range of motion.
Overall, Butterfly Pose has a soothing, relaxing effect both physically and mentally and may help boost energy levels. It may also help release emotions stored in your hips and the surrounding areas.
To enhance these stress-relieving effects, focus on deep breathing or practice a breathing exercise while you’re in the pose.
While research on individual yoga poses is limited, there is substantial research on yoga routines that include Butterfly Pose. Read on to take a look at some of the current research surrounding the benefits of including Butterfly Pose in your yoga routine.
One small study created a therapeutic yoga program for women with chronic pelvic pain. The women attended twice-weekly yoga classes that featured 12 yoga postures, including Butterfly Pose. The instructors guided the women to practice yoga at home for 1 hour per week.
After 6 weeks, the women experienced reductions in the severity of their pelvic pain and its impact on daily activities, emotional well-being, and sexual function (1).
You can use Butterfly Pose to develop inner awareness and to prepare your body to sit for extended periods during meditation. Holding the posture for longer periods allows you to practice sitting with sensations that arise, including discomfort and restlessness.
In another small study, people who took part in a 6-week program consisting of a 60-minute Vinyasa yoga class followed by a 30-minute guided meditation experienced significant increases in mindfulness skills and decreases in anxiety and stress levels (2).
Butterfly Pose helps loosen up your low back, hips, and inner thighs, which may ease discomfort and help you feel better overall. It can also have a calming, relaxing effect, which may help you manage and let go of stress.
According to a recent research review, most types of yoga are beneficial in reducing stress in healthy populations (3).
Practicing Butterfly Pose as part of a yoga routine may help improve mood and reduce depression.
The results of a small study suggest that yoga may reduce the severity of depression in people with mild to moderate major depression. People who participated in twice-weekly 90-minute Hatha yoga classes for 8 weeks had significantly reduced depression severity (4).
You can safely include Butterfly Pose in your prenatal yoga routine throughout your pregnancy. It helps relieve tension and tightness in your low back, hips, and inner thighs, which increases flexibility and promotes relaxation.
The posture also builds strength and boosts circulation in your pelvic floor muscles. These benefits may help you physically prepare for childbirth and may encourage a smooth delivery (5).
Prenatal yoga may also help reduce stress, anxiety, and depression and decrease pain response while improving immunity and emotional well-being (6).
There are several variations of Butterfly Pose. You can do these poses individually or use them to create a Butterfly Pose sequence.
You can stack blocks and cushions to support your forehead or use a cushion to support your torso.
You can place a cushion or bolster along your spine or underneath your shoulders. You can also use blocks and cushions to create an incline support.
This Butterfly Pose variation supports the spine and is ideal for people who have low back pain.
Butterfly Pose encourages energized awareness while allowing you to unwind, let go of stress, release emotions, and feel at ease.
Practicing this posture consistently may help improve posture and relieve tightness in your low back, hips, and inner thighs. It’s ideal for anyone who sits for long periods or has an overuse injury from an activity such as cycling.
Butterfly Pose is appropriate for most levels, though you must exercise caution or avoid the pose if you have groin or knee concerns. You can add Butterfly Pose to your yoga routine or do it on its own whenever you want to center yourself or gently stretch your hips.
Last medically reviewed on September 9, 2021



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