Butterfly Stretch

Butterfly Stretch , also known as Baddha Konasana or Bound Angle Pose, is an excellent exercise for stretching the hips , inner thighs , and groin . It helps to improve flexibility in the lower body, release tension and open the hips, especially beneficial after prolonged sitting or exercise.

Correct Technique

How to perform the Butterfly Stretch:

1. Sit on the floor with your back straight and bend your knees.
2. Bring your feet together in front of you so that the soles of your feet meet, and let your knees fall out to the sides.
3. Hold your ankles or feet with your hands and sit up straight to lengthen your spine.
4. For a deeper stretch, gently lean forward while keeping your back straight.
5. Hold the position for 20-30 seconds , breathe deeply and relax the hips.

Common Errors

• Rounded back: Make sure to keep your back straight when you bend forward to avoid strain on the lower back.
• Too much pressure on the knees: If the knees do not reach the floor, avoid pressing them down. Instead, use support as blocks under the knees.

Modifications and Variations

• Block for support: If your hips are tight, you can sit on a block to reduce the intensity.
• Deeper stretch: For a more intense variation, try pulling your feet closer to your groin and leaning further forward.

Repetitions and Sets

Hold the Butterfly Stretch for 30-60 seconds and repeat 2-3 times to increase flexibility in the hips and thighs.

Breathing techniques

Breathe in deeply through your nose while lengthening your back. Exhale as you gently lower your knees to the floor and deepen the stretch.

Visual Tips and Angles

Watch this video for a detailed review of the Butterfly Stretch:

The video shows correct execution and provides adjustments for beginners and advanced.