Yoga Poses 101 – Butterfly Pose Basics

butterfly pose

Do you want to feel more connected to your body? Butterfly pose (Badhakonasana) is a yoga pose that helps you do just that. It’s an accessible pose that can be done by any level yogi and offers a range of physical and mental benefits. From improved pelvic health to increased mindfulness, this pose is one of the most powerful poses in yoga. 

In this article, we’ll cover how to do the butterfly pose, its benefits, and variations so that you can get the most out of your practice. So let’s spread our wings and start flying with this magical pose!

How To Perform Butterfly Pose 

1. Begin in a seated position and bring the soles of your feet together. Allow your knees to open wide, like the wings of a butterfly.

2. Place your hands on the floor behind you, with your fingertips pointing away from you and your palms pressed into the floor. Lift your chest up towards the sky and feel your spine lengthening as you inhale deeply.

3. On each exhale, press down through your feet and draw your lower belly in towards your spine to deepen the stretch in your inner thighs.

4. Keep breathing deeply and slowly rock side to side for several breaths, allowing yourself to get comfortable in this pose before holding it for extended periods.

5. To increase the intensity, slowly fold forward over your feet while keeping a tall spine if possible. If not possible, keep folding until you feel a gentle stretch without feeling any strain or pain in any part of the body. Stay here for several breaths before releasing back to center when ready.

6. To release from this pose, slowly uncurl one vertebra at a time until you are back in a seated position with both feet flat on the ground and gently close off by bringing awareness back to normal breathing patterns while observing how you feel energetically afterward

7. Finally, take some moments here to observe how this pose has impacted physical and energy levels before moving onto other poses or activities throughout the day!

The Butterfly Pose is a gentle and calming way to stretch the inner thighs and lower back while providing an opportunity to bring awareness and presence to the breath. Take the time to explore the varying depths of this pose, feeling into your body and listening to what it needs in each moment. And for those looking for even more variety, stay tuned for our upcoming section on variations of The Butterfly Pose!

Benefits of Butterfly Pose

Stress Relief

This pose is an effective stress reliever due to its calming effects on the body and mind. It helps to release any tension stored in the hips, lower back, and legs while encouraging relaxation.


The butterfly pose helps to increase flexibility in the hips, thighs, and groin muscles which can help reduce knee pain and sciatica symptoms. It also encourages body awareness, helping you stay mindful of your movements when practicing other poses.

Improved Posture

Sitting upright in this pose helps to realign your spine, improve posture over time, and strengthen the muscles around the pelvic area, which can help alleviate menstrual cramps or discomfort during pregnancy.

Enhances Pelvic Health

The Butterfly Pose is a powerful yoga posture that offers many great benefits for pelvic health. By stretching and strengthening the muscles around the hips, lower back, and legs, this pose can help improve balance, reduce pain in the pelvic area, and increase circulation to the reproductive organs. 

This can help to alleviate menstrual cramps or discomfort during pregnancy. In addition, it also helps promote relaxation and reduce stress levels which can improve overall mental health.

This pose is an excellent choice for women who experience chronic pelvic pain because it can provide relief while restoring strength and flexibility throughout the lower body. With regular practice of this posture, women can experience improved mobility in their hips and increased comfort during everyday activities such as walking or sitting for long periods. Furthermore, those who suffer from urinary incontinence may find relief with regular practice of this pose.

Improves Mindfulness

The Butterfly yoga pose is a beautiful yoga posture that can help improve mindfulness. It is an excellent posture to practice to increase focus on the present moment and cultivate a greater sense of inner awareness. This pose encourages the practitioner to become aware of their body, paying attention to each sensation as they move through the posture. With regular practice of this pose, one can develop their awareness of their breath, thoughts, and emotions, which can lead to improved levels of mindfulness.

The Butterfly Pose also helps to calm the mind by encouraging deep breathing, which has been proven to reduce stress and anxiety levels. Furthermore, it can also be used to prepare for meditation as it helps relax the body and open up physical and energetic pathways so one can sit comfortably for extended periods.

Eases Stress

The Butterfly Pose is an excellent yoga posture for reducing stress levels. This pose helps to open up the hips and inner thighs, which can be especially beneficial for those who tend to hold onto tension in these areas. The deep, mindful breathing encouraged in this pose also helps to relax the body, releasing any built-up stress. Furthermore, this pose promotes relaxation of the mind and the body, helping one become more aware of their breath and allowing them to let go of anxious thoughts. Regular practice of this pose can help build healthy coping mechanisms and improve overall mental health.

Variations of The Butterfly Pose

1. Reclining Butterfly Pose – Lie on your back with your arms outstretched at shoulder height and feet in butterfly position. Gently press down through the feet and lift through the chest as you inhale deeply. Hold for several breaths before slowly releasing back to neutral.

2. Supported Butterfly Pose – Place two blocks or pillows behind your hips and center them, then rest your torso onto the support and bring the soles of your feet together in butterfly position. Allow yourself to sink into this restorative posture for several breaths before slowly returning up when ready.

3. Chair Butterfly Pose – Sit on a chair with both feet flat on the floor in front of you, then cross one foot over the other so that both soles of your feet touch each other while seated (like butterfly pose). You can use this variation if forward folding is not an option due to tightness in the lower back or hamstrings. Hold here for several deep breaths before releasing back to neutral when ready.


The Butterfly Pose is an excellent yoga posture for improving flexibility, mindfulness, and stress levels. By opening up the hips and inner thighs, this pose can provide relief from chronic pelvic pain as well as improve mobility throughout the lower body. Furthermore, it can also reduce stress and anxiety by encouraging deep breathing and relaxation of mind and body. Regularly practicing this pose can cultivate greater inner awareness and overall well-being.



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