Butterfly pose is a pose that encompasses the entire hip area and opens inner thighs, back and hip flexors. You can use it to open up the muscles before exercise, to stretch them after exercise or as a stand-alone stretch to help with tight hips overall. If you’re looking for a great way to open up your legs and hips you should learn how to do butterfly pose. Butterfly Pose is also called Bound Angle Pose or Cobbler Pose. It also promotes a sense of calm and encourages inner awareness. The highlight of this asana is how the legs give the appearance of a butterfly flapping its wings. Keep reading to know about the benefits of butterfly yoga pose and steps to do it.
Butterfly pose benefits
If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. Here are the benefits of practicing butterfly yoga pose:
1. Relieves lower back pain
Lower back pain is one of the most common complaints of those visiting their doctor each year in the U.S. Since this is often due to tight muscles in the low back, butterfly pose can help to stretch the lower back muscles to relieve pain.
2. Reduces stress and headaches
Butterfly pose releases tension from the neck, back and head and this helps reduce the severity of headaches as oxygen reaches the brain more easily. Also, regular breathing while performing the asana is a great way to release anxiety and tranquillity.
3. Good during pregnancy
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.
4. Strengthens inner thigh area
As legs have to be placed close to the inner thigh area, the muscles, joints, and connective tissues get engaged and strengthened as a result of prolonged holding of this posture. It also helps in toning your thighs.
5. Stretches hip muscles
There are many reasons you should incorporate a butterfly pose into your workouts. Butterfly pose can help relieve hip pain due to tight muscles and connective tissue in the hips.
How to do butterfly yoga pose?
You can do Butterfly Pose near the beginning or end of your yoga routine or on its own. Here are some simple steps to do butterfly yoga pose:
- Sit on the floor on a mat or a well-cushioned area. Start by straightening your spine with legs stretched out
- To increase the intensity of the stretch, position your feet closer to your hips
- Grab hold of each foot with your hands and place elbows against your inner thighs
- Gently bend your knees and press the soles of your feet together
- Slowly breathe in and out, while pressing your thighs and knees downward towards the mat. Taking a cue from this position, start flapping both the legs up and down, like the wings of a butterfly
- Stay in this position for up to 5 minutes
- To release the pose, extend your legs forward and lean back on your hands