A yoga pose where the practitioner sits with their legs bent and the soles of their feet touching, resembling the wings of a butterfly. The pose is meant to stretch the hips, groin, and inner thighs.
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Stretches the inner thighs and groin muscles
- Relieves tension in the hips and lower back
- Improves flexibility in the hip joints
- Helps to reduce menstrual discomfort and symptoms of menopause
- Calms the mind and reduces stress and anxiety
How to perform
- Start by sitting on the floor with your legs straight out in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Bring your heels as close to your body as possible.
- Place your hands on your ankles or feet.
- Take a deep breath in and lengthen your spine.
- As you exhale, gently press your knees down towards the floor.
- Keep your feet close to your body and avoid forcing your knees down too far.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
- To release the pose, use your hands to gently bring your knees back together and straighten your legs out in front of you.
FRONT VIEW
BACK VIEW
Chest
Primary
Shoulder
Primary
Upper Back
Primary
Abs
Primary
Hip Flexors
Primary
Glutes
Primary
Hamstrings
Primary
Adductors
Primary