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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.

Join The Conversation
Chris3469854 Chris3469854 4 years
can you tell me what muscles stretched please> ? :)
swati05 swati05 8 years
I used to do sumthing similar...I just hold my feet together and flutter my thighs and then try to press it closer to floor for more stress....This seems easier :)
I love the "butterfly" pose! It helps me de-stress, and reflect!
Stephanym Stephanym 10 years
Yay! Theres a yoga pose I can do!
Basma Basma 10 years
Just what i need :) thank u
mwmsjuly19 mwmsjuly19 10 years
I will be doing this after my workout tonight. It looks like just what I need!
rubialala rubialala 10 years
Ooo, that looks good. I love stretching my hips.
Butrfly4404 Butrfly4404 10 years
I know what you mean, bizzybee...sometimes you miss important factors when you just go by the visual. This is my favorite one to do in bed. It feels so good to stretch my back and neck before I go to sleep. And I love the name. :)
bizzybee bizzybee 10 years
Can't wait to try this. The detailed explaination of the pose is really helpful.
UrbanBohemian UrbanBohemian 10 years
I just did this move with my other stretches about a half hour ago after my run!
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