Butterfly Pose: How to Do It to Improve Stretch and Protect Your Back
Miscellaneous / / January 22, 2022
We analyze the technique and show three variations of the performance of this asana.
What is Butterfly Pose and Why Do It?
Butterfly Pose is an exercise in which a person sits on the floor, bends their knees fully, rotates their hips outward, and pulls their heels closer to their pelvis. In yoga, this position is called Baddha Konasana, or Bound Angle Pose.
First of all, this asana stretchesL. Kaminoff, E. Matthews. yoga anatomy adductors and increases the range of motion of the hips.
According to research 1. J. b. Ellison, S. J. Rose, S. A. Sahrmann. Patterns of hip rotation range of motion: a comparison between healthy subjects and patients with low back pain / Physical therapy
2. L. R. Van Dillen, N. J. Bloom, S. P. Gombatto. Hip rotation range of motion in people with and without low back pain who participate in rotation‑related sports / Physical therapy in sport, lack of mobility in the hip joints increases the risk of low back pain, so the butterfly pose can be used to prevent back problems.
Moreover, in this asana,L. Kaminoff, E. Matthews. yoga anatomy pelvic floor muscles that support internal organs and influence 1. Kegel exercises for men: Understand the benefits / Mayo Clinic,
2. Kegel exercises: A how‑to guide for women / Mayo Clinic on sexual function in both men and women.
Who Shouldn't Do Butterfly Pose
Lack of mobility in the hip joints can put more stress on the knees and ankles. Therefore, it is better not to do the butterfly pose for injuries and diseases of the knee and ankle joints. It should also be avoided for pain in the lower back and sacrum.
How to do the butterfly pose correctly
Sit on the floor, straighten your back, stretch your legs in front of you. Then alternately bend your knees and pull your feet closer to your groin. Connect your heels and press the outside of your feet to the floor.
Let your hips drop under their own weight. If they do not lie on the floor at the same time, it's okay.
Grasp your feet with your hands and turn them so that the arches are pointing up.
Check that the weight of the body is distributed between the sitting bones, not shifting forward or backward. Tighten your stomach, straighten and lower your shoulders. Push your chest forward and tuck your chin in, stretching the back of your neck. Look down.
Breathe deeply and evenly. Let your knees sink to the floor under their own weight, but do not try to force it so as not to injure the muscles and ligaments.
How else can you perform the butterfly pose
There are several variations of this pose that will help target different areas of the hips and deepen the stretch.
Forward leaning body
If you are comfortable in the butterfly pose - the hips lie freely on the floor and you do not experience discomfort and pain - try a variation with the body tilted forward. In addition to the adductors, it will also stretch the back extensors.
To begin, spend at least five breaths in the butterfly pose without bending over, then bend at the hips and lean forward.
As you bend over, you will feel the stretch in your thigh muscles increase. Find a point where sensations do not cause pain, linger there and breathe calmly and deeply, allowing the body to sink lower.
Spend 5-8 breaths in the pose, then gently raise the body to a straight position, use your hands to gather your hips together and stretch your legs forward.
With the placement of the feet further from the pelvis
Depending on how close the feet are brought to the groin, stretchL. Kaminoff, E. Matthews. yoga anatomy different muscles responsible for turning the thigh outward.
To work all areas of the adductor muscles, as well as stretch the buttocks, move your feet to a distance of about 15-30 cm from the pelvis.
In turn, stretch your arms forward and place your fingers on the floor, folding your hands in the form of a cup. Press your chin, look down, and spend six breaths in this pose.
With hands under knees
This variation is suitable for people with good flexibility and no joint or spinal problems. It will help to better stretch the back and deepen the stretch of the hips.
Sit in butterfly pose with your feet about 15 cm from your groin. Lean forward, put your hands under your knees and grab your feet, folding your fingers into the lock.
Stretch your back, push your chest forward, and then lower yourself with an exhalation, pressing your legs to the floor with your shoulders. Place your forehead or chin on your feet and hold the position for six breaths.
What to consider when performing a pose
In order not to harm yourself, it is worth considering two important points.
Feet should be pressed to the floor
If you do not have enough mobility in your hip joints, turning your feet and rotating your lower legs outward can destabilizeL. Kaminoff, E. Matthews. yoga anatomy knee ligaments and harm them.
To protect them, press the outer edge of your feet closer to the floor. This activates the peroneal muscles and stabilizes the ligaments, taking stress off the joints.
Reach forward with your stomach
It is important that it is the stomach that strives for the legs, and not the head. If you tilt it too far, the chest and abdomen will beL. Kaminoff, E. Matthews. yoga anatomy constricted, so that it will be difficult for you to breathe.
Therefore, if tight muscles prevent you from bending over properly, stop at the point where you can keep your chest open and breathe freely.
How Often to Do Butterfly Pose
You can do the butterfly pose every day, alternate different variations - with the feet close to the pelvis or a little further, with or without a tilt. Hold the position for 30 seconds, or 6-8 breaths. Repeat 2-4 times if necessary.
If you want to quickly increase the mobility of the hip joints, combine the butterfly pose with other asanas. For example, with a tilt while standing with legs wide apart, dove pose, sitting angle pose and other exercises to stretch the muscles of the thighs and buttocks.
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