Skip Nav
Beginner Fitness Tips
How Exercising in My Underwear Has Changed My Workouts
Healthy Eating Tips
Eat Yourself Happy With These 8 Endorphin-Releasing Foods
Shopping Guide
18 Ultrastylish Gifts For Your Athleisure-Obsessed Friend

How to Do Butterfly Pose

This Might Be the Best Hip Stretch Ever

To loosen tight hips or an achy lower back, try this relaxing pose, perfect for after a run.

Sanskrit name: Baddha Konasana

English Translation: Bound Angle

Also Called: Butterfly

This is the first pose I do right after a run. It feels utterly amazingly to stretch out my tight hips and low back. Here's what to do:

  • Sit on the ground, bending both knees and bringing your feet together.
  • Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more.
  • Lengthen your spine, drawing your belly button towards your spine. Relax your shoulders and gaze either in front of you or towards your feet.
  • Stay here for 5 breaths, and then slowly begin to fold forward, drawing your torso towards your legs. Remember to try and keep your spine straight.
  • You can keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for 5 breaths or as long as you want.

Your hips will love you for this. Plus your lower back gets a little stretch, and I found doing this pose before and after a run or bike ride prevents me from having tightness in my lower back later.

Best Yoga Poses For Bloating
Advanced Yoga Poses | Pictures
Mesh Workout Pants
Yoga Poses to Relieve Gas
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds