Baddha Konasana, commonly known as Butterfly Pose, is a seated posture that invites both relaxation and a gentle opening through the hips and groin. 

Butterfly Pose combines hip flexion, external rotation, and abduction, which allows a gentle lengthening of the adductors while engaging the spine and chest to lengthen and open. The erector spinae and upper back muscles activate to support this alignment, which encourages a broad chest and an upright spine. 

Butterfly Pose can offer therapeutic benefits, especially for students with mild anxiety or depression. Additionally, it may aid in managing piriformis syndrome and can help lengthen the lower back, promoting gentle decompression of the spine. For expectant mothers, especially as they approach childbirth, this pose can help gently open the hips in preparation.

Teaching & Practice Tips 

• Sit the seat bones on a blanket to elevate the hips and reduce hip flexion if wanting to reduce the intensity of this posture. 

• Use props such as blankets or blocks under the knees to reduce the intensity of the asana in students with tight hips or sore knees.  

• Sit the seat bones on a blanket to elevate the hips and reduce hip flexion if wanting to reduce the intensity of this posture. 

• Use props such as blankets or blocks under the knees to reduce the intensity of the asana in students with tight hips or sore knees.  

• Sit with the back against the wall if more support is needed in this position.

Doshas (Balancing for) 

Pitta 
Kapha 
Vata 

Chakras Stimulated 
 
Root 
Sacral 

How to Practice (image references and cues listed below) 

Bound Angle Suggested Cues:

1. Start seated on your mat with a tall spine, legs extended in front of you. 
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. 
3. Hold your feet or ankles with your hands, gently pulling them closer to your body. 
4. Ground down through your sit bones, lengthen your spine upward, finding a tall and comfortable posture. 
5. To increase the stretch, fold forward as you gently press your elbows into your lower legs, encouraging your hips to open. 
6. Relax your shoulders and keep them away from your ears, maintaining a relaxed upper body. 
7. Engage in slow and deep breathing. 
8. Find a balance between a comfortable stretch and avoiding any strain or discomfort. 
9. Stay in the pose for a few breaths or longer, allowing your hips to gently release and open. 
10. To release out of the pose, bring your hands to the outsides of your knees, gently guiding your legs together, and extend your legs forward. 

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