Butterfly pose is a yogasana that focuses on the hip portion and opens up the inner thighs, back and buttocks. This pose can help in opening up the muscles before exercise or acts as a good stretch after exercise. It can even make for a beneficial individual stretch to help in tightening the overall hips. Butterfly Pose is also known as Bound Angle Pose and Cobbler Pose. It helps in inducing a feeling of calm and enhances inner awareness. The main benefit of this yoga asana is how the legs look like a flapping butterfly with wings. Keep reading to know about the benefits of butterfly yoga pose and steps to do it.
Butterfly pose benefits
If you have a groin or knee injury, you should try to keep a blanket under your thighs to get support. Do not practice this yoga asana without taking support from a blanket. Moreover, sciatica patients should avoid performing butterfly pose. Here are the benefits of practicing butterfly yoga pose:
1. Relieves lower back pain
Reducing lower back pain is of the major benefits of practicing yoga pose. A lot of people complain over back ache and yoga is a holistic way to do so. The pain mostly occurs because of tight muscles in the lower back, and butterfly pose can help effectively in stretching the muscles to reduce pain.
2. Reduces stress and headaches
Butterfly pose relieves tension from the neck, back and head area, thus reducing the severity of headaches as oxygen transports to the brain more easily. Additionally, constant deep breathing while practicing the yoga asana is a good way to reduce anxiety and headaches.
3. Good during pregnancy
Butterfly pose is even safe to practice during pregnancy. It can easily be a part of your prenatal yoga routine in the pregnancy period. It helps in reducing the tension and tightness in the lower back, hips, and inner thighs, and this improves flexibility and makes you feel relaxed. The yoga pose is also helpful to promote strength and boost circulation in your pelvic muscles. You can be better prepared for childbirth and have a more smooth delivery.
4. Strengthens inner thigh area
Your legs have to be placed closer to the inner thigh region, thus those muscles, joints, and connective tissues get involved and stronger as a result of holding the pose for a few minutes. It can also help in toning the thighs.
5. Stretches hip muscles
There are several benefits of including butterfly pose into your yoga routine. Butterfly pose can help in reducing hip pain caused by tight muscles and connective tissues in the buttocks.
How to do butterfly yoga pose?
Butterfly pose can be performed before starting or towards the end of your yoga routine. Here are some simple steps to practice the butterfly yoga pose:
- You just have to sit on the floor or in an area with pillows. Straighten your spine and stretch your legs properly
- To improve the intensity of your stretch, keep your feet closer to the hips
- Hold each foot using your hands and keep the elbows against inner thighs
- Bend your knees and press your feet together
- While beathing in and out, press the thighs and knees downward toward the floor.
- Keep flapping both the legs up and down, similar to the wings of a butterfly
- Stay in this pose for atleast 5 minutes
- To end the pose, open your legs forward and lean back
