Description

The Butterfly Yoga Pose, also known as Baddha Konasana, is a seated yoga posture that stretches the inner thighs and groins.

Starting Position

Sit on the mat with your legs extended. Bring the soles of your feet together and let the knees fall out to the sides.

Technical Execution

Gently press the soles of your feet together while keeping the spine lengthened. Lean forward slightly if comfortable.

Range of Motion

Maintain a comfortable stretch in the inner thighs and groin area without forcing the knees down.

Variations

Variations include using blocks under the knees for support or reclining back for a more restorative version.

Common Mistakes

Common mistakes include rounding the back, forcing the knees closer to the floor, and tensing the shoulders.

Practical Advice

Focus on keeping the spine tall, relax the shoulders, and let the knees naturally drop towards the floor.

Additional Notes

This pose is great for opening up the hips and can be modified with props for extra support.

Difficulty Level

Intermediate

Equipment Needed

None

Primary Muscles

Secondary Muscles

lower back