Butterfly is the classic when it comes to opening hips. There are some other names of butterfly pose like Bound Angle Pose, Cobbler Pose and in Sanskrit it is Baddha Konasana. Butterfly pose can is great for almost every level, and you can get the most out of it when added with other yoga session. Butterfly pose is amazing when it comes to enhancing flexibility and reducing tension. People who tend to sit for some longer duration, then they should try butterfly pose. By doing butterfly pose you can feel calm and enhance your inner awareness.

Today you and I will be learning how to do butterfly pose and what are its benefits and how beneficial it is when it comes to pregnancy.

Tips to remember when performing Butterfly Pose

• You can either do your butterfly pose before any yoga session or right after it, which ever suits you the best. 
• To make sure you are comfortable try using a cushion or just fold a blanket.
• If you feel that the intensity is easy for you, then try bringing your feet towards your hip which will intensify your stretch.
• Add some cushions near under the thighs or knees which will enhance your comfort.
• To support your spinal cord sit with the support of a wall.

How to perform butterfly pose

• Starting by sitting properly and not as if someone took all of your bones away.
• Start bending your knees and press your soles together
• Continue by placing your hands on our ankles or shins of ankles are too much for you.
• You need to give a stretch to your spin and chest.
• Bring your shoulders down and set them back.
• Maintain this position for at least 5 minutes.
• To exit from this pose start by extending your legs and just lean back.

Benefits of Butterfly Pose

There are different benefits that you can get from butterfly poses and is one of the most popular yoga poses along with Hatha, Vinyasa, and Yin. By performing butterfly pose you can enhance your posture and body awareness. Butterfly pose targets areas like lower back, hips, and your thigh muscles as well which helps in reducing pain and improving flexibility. Apart from this butterfly pose leaves you feeling relaxed and calms you down, both mentally and physically and in some cases, it is like refreshing your energy levels. Butterfly pose also helps in releasing emotions from your hips and everything around it. To make sure you are getting all of your stress out try practicing deep breathing or any other breathing exercise while doing butterfly pose. There are different studies done with yoga session that include butterfly poses but still there is more studies needed when it comes to individual yoga poses.

Better pelvic health

There was a study done which consisted of women who were suffering from chronic pelvic pain and were given a yoga plan which consisted of 12 different yoga poses including butterfly pose. The women were asked to do this yoga plan every week for an hour. After following this plan for six weeks in a row, the contestants faced low pain in their pelvic region which used to affect different aspects of their life like every day work, emotional health, and sexual activities.  

Enhances mindfulness

Butterfly poses are great when it comes to getting that inner awareness which is beneficial if you are someone that prefers to sit in a place for long duration for meditation. When you are sitting in one position for a long umber of minutes or even hours, then you will start feeling some discomfort and tiredness.

There was another 6-week study done that included that an hour on yoga along with 30 minutes of guided meditation. This combined session was beneficial in enhances your mindfulness and reducing anxiety and stress.

Relieves stress

By performing butterfly pose you can relax your lower back, thighs, and hips which can also help in reducing any form of discomfort. Apart from this butterfly poses can also give you that relaxing feel which is a great thing when you are going through different forms of stress. There was a study done which concluded that by doing different yoga poses you can reduce your stress.

Reduces depression

With the help of butterfly pose you can work on your depression as well but make sure you are combining different yoga poses. Along with reducing your depression doing butterfly pose also helps in enhancing your mood.  There was a study done which concludes that yoga is beneficial when it comes to reducing the intensity of depression especially when it comes to people who are in the mild to moderate major depression. In this study the participants were given 90 minutes of yoga class two times a week for 2 months.

Benefits of Butterfly Pose during pregnancy

You can add butterfly pose in your yoga routine during or after pregnancy without having any second thoughts. There are different benefits of performing butterfly pose like relaxing your lower back, hips and thighs which is something you will need when in pregnancy. Butterfly pose can also be beneficial in preparing you for childbirth by getting that strength and enhancing blood circulation.

Incorporating the Butterfly Pose into your routine can lead to significant improvements in flexibility, relaxation, and overall well-being. By regularly practicing this simple yet effective yoga posture, you can enhance your physical health, reduce stress, and cultivate a greater sense of inner balance. Embrace the Butterfly Pose as a valuable tool in your wellness journey, and enjoy the many benefits it offers for both body and mind. Remember, consistency is key, and even a few minutes each day can make a profound difference in your health and vitality.