Beginner3m
Butterfly Pose (Baddha Konasana)
Baddha Koṇāsana
BAH-dah cone-AHS-anna • Bound Angle Pose
A seated hip-opening pose that releases tension and promotes emotional flow
About This Pose
Butterfly Pose is a gentle seated hip opener that stimulates the sacral chakra and releases stored emotions in the pelvic area. Named for the butterfly-like movement of the legs, this pose deeply stretches the inner thighs, groin, and hips. It's excellent for improving flexibility, promoting emotional release, and activating creative energy. This nurturing pose is accessible to most practitioners and can be modified to suit different flexibility levels.
Step-by-Step Instructions
- 1Sit on the floor with legs extended straight in front of you
- 2Bend your knees and bring the soles of your feet together
- 3Let your knees fall out to the sides, opening your hips
- 4Hold your feet or ankles with your hands, keeping spine straight
- 5Gently press your knees toward the floor without forcing
- 6You can gently bounce knees like butterfly wings for deeper release
- 7Breathe deeply, focusing on the sacral area below your navel
- 8Hold for 1-5 minutes
- 9To release, gently lift knees and extend legs
Breathing Pattern
Breathe deeply into your belly. Inhale to lengthen spine, exhale to relax deeper into the pose. Let each breath release tension from your hips.
Benefits
Physical
- Opens hips and stretches inner thighs
- Releases tension in groin and lower back
- Improves flexibility in hip joints
- Stimulates abdominal organs and digestion
- Relieves menstrual discomfort
Mental
- Calms the mind and reduces anxiety
- Promotes emotional release and expression
- Reduces stress and fatigue
- Improves mood and emotional balance
- Encourages introspection
Energetic
- Activates Sacral Chakra (Svadhisthana)
- Releases stored emotions in pelvic area
- Promotes creative energy flow
- Balances water element in the body
- Enhances sensuality and emotional expression
Modifications
Easier Variations
- •Sit on a folded blanket or cushion to elevate hips
- •Place blocks or cushions under knees for support
- •Keep feet farther from body to reduce intensity
- •Lean back slightly against a wall
Harder Variations
- •Bring feet closer to body for deeper stretch
- •Fold forward from hips, extending torso over legs
- •Hold pose for longer duration (5-10 minutes)
- •Add gentle pulsing of knees for dynamic stretch
Contraindications
- Groin or knee injuries
- Recent hip surgery
- Sciatica (use props for support)
- Lower back issues (sit on folded blanket)
Focus Points
Keep spine long and straight
Relax shoulders away from ears
Don't force knees down - let gravity do the work
Breathe into any areas of tightness
Focus on the sacral chakra area
Allow emotions to surface and release