Move of the Month: The Butterfly Pose

If you’re looking for an all round hip-opener, this is it. The bound angle pose, also known as the butterfly pose or Baddha Koṇāsana, is one of the best ways to counteract chair-crunched hips. As many of us are spending so much time indoors lately, this is one of those stretches we should practise daily.

This yoga asana opens the hips and groin while gently extending the lower back. We also recommend this pose to those nearing child labour or who have recently given birth, as it helps strengthen the pelvic floor muscles, which is so essential for post-partum healing.

While this is a great hip and groin stretch, take particular care if you have any form of injury and remember never to stretch into pain.

The butterfly pose: Let’s get started


Sit on the floor with your legs straight in front of you and establish a steady breathing pattern. Slowly calm your mind and become aware of every breath you take.

– Bend your knees, bringing them up towards your chest and rest your heals near your pelvis.

– Spread your knees apart, pressing the soles of your feet together. It’s important to let your knees drop only as far as they will go. Don’t press down with your hands.

– Now clasp your big toes between your first two fingers and thumb. If this feels like too much of a strain, you can wrap your hands around your ankles.

– Sit-up, look straight and visualise your spine extending from your sacrum to the base of your head.

Stay in this position for 1-5 minutes

The pose is a big stretch for the inner thigh and groin. It also strengthens the lower back and core muscles to help fight back pain. If you find your knees hovering quite far off the ground, that’s ok! Be mindful of your physical limitations and practise daily to improve flexibility.

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