Butterfly Yoga Pose - How to Do and the Benefits

Butterfly Yoga Pose, also known as Baddha Konasana (in Sanskrit) or Bound Angle Pose, is a rejuvenating and versatile yoga posture with numerous physical and mental benefits. 

This pose involves sitting with the soles of your feet together and allowing your knees to drop open like butterfly wings. By gently pressing the thighs downward, you can experience a deep stretch in the hips, groin, and inner thighs.

The transformative power of Butterfly Yoga Pose lies in its ability to enhance flexibility, relieve stress, and promote overall well-being. As you explore this pose further in this blog, you will discover its various modifications, variations, and additional poses that can deepen your practice. 

Embrace the beauty of Butterfly Yoga Pose and unlock its potential for a more flexible body and a calmer mind.

In this Yoga Pose Article

Exploring the Benefits of Butterfly Yoga Pose

Butterfly Yoga Pose, also known as Baddha Konasana in Sanskrit or Bound Angle Pose, offers many physical and mental benefits. Let’s delve into this pose’s advantages to your body and mind.

man doing a butterfly yoga pose forward fold Baddha Konasana or Bound Angle Pose. Showing the Benefits
Butterfly Pose, Baddha Konasana (in sanskrit) or Bound Angle Pose. Yin Yoga Method Shown

Physical Benefits

One of the primary benefits of Butterfly Yoga Pose is its ability to enhance flexibility and open up the hips. As you gently press your thighs downward, you can feel a deep stretch in the inner thighs, groin, and hips. This action helps to release tension and tightness in these areas, improving overall flexibility.

Additionally, practicing Butterfly Pose stimulates the abdominal organs, including the ovaries and prostate gland. This gentle stimulation can aid digestion by increasing blood flow to these organs. It may also help relieve menstrual discomfort for women.

Mental and Emotional Benefits

Beyond its physical benefits, Butterfly Yoga Pose has significant mental and emotional advantages. The pose promotes relaxation and inner calm by activating the parasympathetic nervous system—the rest and digest response—helping to reduce stress levels. 

As you focus on your breath and sink deeper into the pose, you can experience a sense of tranquillity washing over you.

Butterfly Pose also acts as a natural stress reliever and anxiety reducer. The rhythmic movement of opening and closing the legs mimics the soothing motion of butterfly wings, creating a meditative flow that calms both body and mind.

Incorporating Butterfly Yoga Pose into your practice allows you to reap these incredible benefits for your physical and mental well-being.

Butterfly Yoga Pose How To

Butterfly Pose A (baddha konasana A in Sanskrit)

  • In a seated position, bring the soles of your feet together.
  • Pelvis is upright or slightly tilted forward. Move your feet closer or away from you to adjust the pelvic tilt. 
  • Fold forward with spine long and back flat. 
  • Lightly rest your hands on your feet or floor.
  • Your head should hang down toward or on the floor.

Butterfly Pose B (baddha konasana B in Sanskrit)

  • In a seated position, bring the soles of your feet together.
  • Pelvis is slightly tilted backward. Move your feet closer or away from you to adjust the pelvic tilt. 
  • Fold forward chin to chest and rounding your back. 
  • Lightly rest your hands on your feet or floor.
  • The top of your head hanging or making contact with your head

Need help? Read the Modification Sections Below

Butterfly Pose in Yin Yoga

  • In a seated position, bring the soles of your feet together. 
  • Make a diamond shape by Moving your feet away from your pelvis stoping just before your soles are about to come apart 
  • Pelvis is in your natual position. Move your feet closer or away from you to adjust the pelvic tilt. 
  • Fold forward back rounded or flat.
  • Lightly rest your hands on your feet or floor.
  • Your head should hang down toward or on the floor.

Modifications for Beginners

For beginners, props like blocks or blankets can provide additional support and stability. Placing a block under each knee or sitting on a folded blanket can help alleviate any discomfort in the hips or knees. 

These modifications allow you to ease into the pose and find a comfortable position gradually.

Another modification for beginners is adjusting the distance between the feet. If you feel tightness in your hips or groin, bringing the feet closer to your body can reduce strain and make the pose more accessible. 

As your flexibility improves, you can gradually increase the distance between your feet.

Variations for Advanced Practitioners

Advanced practitioners can explore variations of Butterfly Pose to deepen their practice. One variation involves adding a twist to the pose. 

As you sit in Butterfly Pose, place one hand behind you on the mat and gently twist your torso towards that side. This twist helps further to open up the chest, shoulders, and hips.

Incorporating arm movements is another way to advance your practice of Butterfly Pose. You can extend your arms forward and reach them overhead while maintaining the posture of your legs. This variation engages additional muscles in the upper body and intensifies the stretch in the lower body. 

By customizing Butterfly Pose through modifications and variations, you can adapt it to meet your needs and continue progressing on your yoga journey.

Deepening the Practice: Reclined and Supported Butterfly Pose

To take your Yoga practice of Butterfly Pose to a deeper level, you can explore two variations: Reclined Butterfly Pose and Supported Butterfly Pose. These pose variations offer additional relaxation and stretching benefits.

Reclined Butterfly Pose

man on a yoga mat doing reclined butterfly Supta Baddha Konasana yoga pose. Getting benefits from yoga strap for diy posture corrector
Supta Baddha Konasana - Reclined Butterfly Yoga Pose with Yoga Strap and Block Props

Reclined Butterfly Pose, also known as Supta Baddha Konasana in sanskrit or Supine Bound Angle Yoga Pose, involves lying on your back with the soles of your feet together and knees dropping open. This pose allows for profound relaxation, releasing tension in the hips, groin, and lower back. Using props like yoga straps, blocks and bolsters can assist or elevate sensation in the pose.

In addition to its relaxing effects, Reclined Butterfly Pose opens up the chest, allowing for deeper breaths and promoting a sense of calmness. It also stretches the inner thighs, helping to improve flexibility in this area.

Supported Butterfly Pose

Supported Butterfly Pose is a Yoga variation that utilizes props like bolsters or blankets for added support. By placing a bolster or folded blanket under your spine while in Butterfly Pose, you create a gentle arch that supports the natural curve of your lower back. This variation allows for an even more profound relaxation and release.

Using props in Supported Butterfly Pose helps to alleviate any strain or discomfort in the hips or lower back. The support provided by the props enables you to stay in the pose for an extended period without feeling any unnecessary tension.

The reclined Butterfly Pose and Supported Butterfly Pose offer unique benefits that deepen your experience with the Butterfly Yoga Pose. Incorporating these variations into your practice can enhance relaxation, promote flexibility, and provide greater ease.

How to Perform the Supported Butterfly Pose in Yin Yoga Style

Incorporating the supported Butterfly Pose into your yoga practice can significantly enhance flexibility and relaxation. This variation of the Butterfly Pose, often used in Yin Yoga, focuses on gentle, sustained stretches for the inner thighs, hips, and lower back. 

Setting Up the Pose

  • Begin by Sitting on a Support: Use a cushion or folded blanket to elevate your hips. Support helps in tilting your pelvis forward, making the pose more accessible.
  • Form the Diamond Shape: Bring the soles of your feet together and then move your feet away from your body to form a diamond shape with your legs.
  • Initiate the Forward Fold: Gently fold forward from your hips, allowing your spine to round naturally. Let your head drop towards your heels or the floor. Remember, the floor is a direction, not the destination.

Principles of Yin Yoga in the Pose

  • Find Your First Edge: Move into the pose until you reach a natural stopping point where you feel a significant stretch but no strain.
  • Become Still: Once you find your edge, hold the position without moving deeper into the stretch.
  • Stay for a While: Yin Yoga emphasizes time spent in a pose rather than the intensity of the stretch. Remain in the pose for several minutes, allowing your body to open naturally.

Modifications for Comfort and Safety

  • Add Height Underneath Your Sit Bones: If you’re tight in the hamstrings or spine, sitting on higher support can help.
  • Support for the Knees: If you experience discomfort in the inner knees, place cushions or folded blankets under each knee for support.
  • Neck Comfort: If you feel strain in your neck, rest your head on a bolster or your hands.
  • Use a Bolster for a Straighter Spine: For those who can hinge from the hips and keep their spine straight, placing a bolster on the thighs can encourage a more rounded spine.

Deepening the Pose with Time

  • Wait and Allow the Body to Release: Stay in the pose and observe as your body gradually softens and releases tension.
  • Move to the Next Edge: As your body relaxes, you can deepen the pose naturally. Let this happen gradually without forcing it.

This approach to the Butterfly Pose in Yin Yoga style is about finding stillness and allowing time to deepen the stretch gently. It’s a practice of patience and listening to your body, encouraging a deeper connection between mind and body.

Additional Insights Meridians and Organs

Impact of the Butterfly Pose on Meridians and Organs

Meridians in Yoga: Meridians are pathways for ‘Qi’ or life energy. The Butterfly Pose (Baddha Konasana) influences these pathways, particularly the kidney, liver, and spleen meridians.

Kidney Meridian: This pose activates the kidney meridian along the inner thighs, enhancing vital energy and reproductive health.

Liver and Spleen Meridians: It also stimulates the liver and spleen meridians. This stimulation promotes organ function, immunity and emotional balance.

Impact of the Butterfly Pose on Chakras

Sacral Chakra (Svadhisthana): The pose primarily balances the Sacral Chakra in the lower abdomen, governing creativity and emotions. It helps release tension, fostering emotional stability.

Root Chakra (Muladhara): Additionally, it stimulates the Root Chakra at the spine’s base, enhancing grounding and security.

Overall Chakra Balance: While focusing on these chakras, the pose also aids the overall chakra system’s balance, which is crucial for holistic health.

Embracing the Transformative Power of Butterfly Yoga Pose

Incorporating Butterfly Yoga Pose, Baddha Konasana (in sanskrit) or Bound Angle Pose into your regular practice can profoundly impact your overall wellbeing. This versatile pose offers enhanced flexibility and stress relief, making it a valuable addition to any yoga routine.

By regularly practicing Butterfly Pose, you can experience increased flexibility in the hips, groin, and inner thighs. The gentle opening of these areas improves physical mobility and helps release stored tension and tightness.

Moreover, Butterfly Yoga Pose provides a sense of calm and relaxation, making it an effective tool for stress relief. As you focus on your breath and sink deeper into the pose, you can let go of worries and find inner peace.

Embrace the transformative power of Butterfly Yoga Pose by incorporating it into your practice. Discover its benefits to your body and mind as you embark on a journey of enhanced flexibility and overall well-being.

Source Wikipedia Baddha Konasana

Sphinx Yoga Pose shown with blocks under the elbows and feet in the air
Yoga Poses
Sphinx and Seal Yoga Pose: Salamba Bhujangasana Guide

The Sphinx Pose, or Salamba Bhujangasana in Sanskrit, is a fundamental yoga posture renowned for its simplicity and profound benefits. This beginner-level asana is an excellent introduction to backbends and core strengthening exercises in yoga. Its close cousin, Seal Pose in Yin Yoga, offers advanced practitioners a deeper backbend.
The Sphinx Pose name comes from its resemblance to the mythical Sphinx, with its majestic and poised appearance. In Sanskrit, “Salamba” means supported, and “Bhujangasana” refers to a cobra. This pose is a gentler variant of the Cobra Pose (Bhujangasana), making it suitable for beginners or those with back sensitivity.

The seal yoga pose name comes from its animal’s name sake. The pose attempts to imitate a Seal on its front fins upright and proud

Continue Reading
woman doing Mandukasana a frog yin yoga pose in front of a swimming pool
Yoga Poses
Frog Pose Yin Yoga: Unlocking Flexibility and Strength

Frog Pose, known in Sanskrit as Mandukasana, is a significant asana in yin yoga with many benefits. This pose’s name comes from its resemblance to a frog’s stance focusing on the hips and groin.

Mandukasana can be invigorating and meditative when performed correctly, offering a unique combination of stretch and strength. It’s accessible to beginners yet offers depth for more experienced practitioners.

Continue Reading
side view comapring mewing to nabho mudra
Yoga Poses
Mewing versus Nabho Mudra: In Defense of Yoga

Nabho Mudra is a specific yogic tongue-and-mouth posture that enhances meditation and well-being. This ancient practice has roots in traditional yoga and is known for its calming and healing properties. On the other hand, mewing is a modern technique developed by Dr. Mike Mew and Dr. John Mew. It focuses on proper tongue posture to improve facial structure and breathing.

This article explores the connection between these two practices. We will delve into how mewing is rooted in the ancient practice of Nabho Mudra, highlighting the appropriation of traditional techniques for contemporary purposes, their respective benefits and practices, and their relevance in today’s health and wellness culture.

Continue Reading
Scroll to Top
Welcome to the Yinside

Online Yin Yoga Classes and Recordings

Hosted by Bernie Clark

Michelle Burks creating free yoga videos for clients

Grab Your Free Morning Yoga Videos