Butterfly Pose (Baddha Konasana, also called Bound Angle Pose) is a foundational seated yoga pose where you sit with the soles of your feet pressed together and knees dropping out to the sides. It opens the inner thighs, groin, and hips. Adding a forward fold deepens the stretch significantly. It is identical in intent to the seated groin stretch.
Muscle Group
Adductors, Hips, Thighs, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the inner thighs, groin, and hips
- Improves hip flexibility for squats and wide-stance lifts
- Calming and restorative pose
- No equipment needed
- Useful for athletes and lifters with tight adductors
- Foundational hip-opening yoga pose
How to perform
- Sit on the floor with legs extended. Bend both knees and bring the soles of your feet together.
- Let your knees drop out to the sides. Pull your heels toward your groin as close as comfortable.
- Hold your feet with both hands. Sit up tall with chest lifted.
- Press your knees gently toward the floor with your elbows for a deeper stretch.
- For more depth, fold forward from the hips with a flat back. Reach your forehead toward your feet.
- Hold for 30 to 90 seconds. Breathe deeply.
- Avoid forcing your knees down — let gravity do the work over time.
- Use a folded blanket or block under each knee for support if needed.