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Butterfly Pose: Baddha Konasana (Yin) | Yin

Butterfly Pose placeholder graphic

Benefits

Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for softening inward.

Props

Bolster, blocks, or blanket optional.

Hold Time

3 to 5 minutes

Cautions

Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.

Entering Butterfly Pose

Sit with the soles of the feet together and let the knees open out to the sides. Move the feet farther away from the pelvis for a softer shape. Fold forward from the hips and let the spine round naturally. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Butterfly Pose

Walk the hands back and lift the torso upright. Bring the knees together slowly and extend the legs forward. Pause in a neutral position for a moment before continuing.