Butterfly Pose Yoga – A True Savior For Back Pain Patients

By Sophia Estrada
Last updated: Dec 15, 2022
Butterfly pose Yoga

Are you struggling with the deep pain in your neck and back? And now, you are looking for a thorough solution to those problems? Sit still cause we will bring you the most effective exercise that will come to save your day: Butterfly pose yoga, also known as the Baddha Konasana method.

It helps relax the muscles, relieves the pain, enhances blood circulation; moreover, it is super easy to execute. What is so special about this method? Keep scrolling down for more!

How To Do Butterfly Pose Yoga

The Butterfly pose benefits your physique significantly. It is a perfect treatment we all need to have a balanced and healthy lifestyle.

Here’s how it should be done:

  • You should begin by taking a comfortable seat.
  • Gradually bend your legs and push your feet together at the soles.
  • Put your palms on your legs and interweave your fingers around the baby-toe side of the feet.
  • Widen your upper chest and straighten your spine.
  • Pull your shoulders back and forth.
  • Hold this posture for up to 5 minutes.
  • Open your legs forward and recline on your hands to escape the position.

Some useful tips during your routine:

  • Sit on a nice cushion or folded blanket. This provides you with comfy and makes the butterfly sitting position much easier.
  • To make the stretching more effective, bring the soles of your feet closer to your hips.
  • Grab both feet and press your elbows towards your inner thighs. You can also put another block or pillow under your thighs or knees for more relaxation.
  • Sit with your back against the wall for further back support.
  • Slowly feel the stretch and breathe calmly.

Great Benefits Of Butterfly Exercise

Being one of the most popular postures, the Butterfly exercise benefits our human body greatly. It improves our bad hump-backed posture and raises our awareness about health by forcing us to sit straight and stretching our spine.

In general, the Butterfly pose provides a boost in our physical and mental health, as well as a calming impact. It can also aid in the discharge of negative conditions held in your hips and adjacent places.

You should notice that concentrating on each breathing is the key to achieving a better result of this pose. So it is advised that you practice breathing more regularly.

Now, check out some great benefits proven by trusted sources of this pose.

Butterfly pose benefits

Improve The Health Of Your Pelvic Area

A group of scientists has done research on how the Butterfly pose impacts pelvic health. They chose some women who have been suffering from chronic pelvic pain for years. 

Those women then joined 2-week yoga classes that contained 12 yoga exercises, including the Butterfly pose. They are also given the idea of doing these yoga exercises at home for at least 1 hour per week.

The result came to surprise everyone! After just one month, the severity of their pelvic pain decreased substantially. Some even claimed that they had a better mood for a whole day long, as well as a clear improvement in sexual function.

Increase Your Mindfulness

Butterfly Pose can help you build inner awareness and the ability to stay highly concentrated for a long time. Especially, it allows you to endure more annoying sensations such as discomfort and restlessness. 

Your mindfulness will increase, and the level of anxiety will reduce significantly through this time. You must be surprised by how you have changed after doing this exercise constantly!

Lessen Stress

This pose focuses mainly on your lower spine, hips, and other thighs. That explains why it is a great savior for those dealing with the pain from their backs. It helps lessen the discomfort and make you feel much better. As a result, you will find yourself calmer with relieving stress.

Diminish Depression

Good health will come with a good mood. Carrying out this pose as a daily routine was proven to boost your mood and lower depression.

According to the findings of a study, yoga plays an integral part in reducing the seriousness of depression in people. The patient said they felt their conditions much progressing and more promising, insisting that they would continue doing this exercise.

Benefits Of Butterfly Exercise In Pregnancy

Good news for those who are in pregnancy: you can one hundred percent do this pose with no worry. Not only does it release the tension of your thighs, but it also accelerates the comfort of your body.

Besides, the pose contributes greatly to your strength as well as boosting circulation in your pelvic floor area. This will be a wonderful support for childbirth and might stimulate an easy delivery.

Prenatal yoga may also aid in the reduction of stress, the decrease of sensation of pain, as well as the improvement of immune and mental health. 

Variations Of Butterfly Pose

Here are three most famous variations of the Butterfly pose you should know:

Variation #1: Forward Bend

Forward Bend

Step 1: You should start in the Butterfly pose first.

Step 2: Bend forward while pressing the soles of your feet and holding them in your palms.

Step 3: Notice the stretch in your neck, shoulders, and inner thighs.

Step 4: Stay for roughly 5 minutes and adjust your posture as needed. Connect to the sensations that arise as a result of the stretch.

Step 5: Energy is flowing downwards here, pressing on the liver and gallbladder.

Variation #2: Reclined


Step 1: Sit on the floor with your legs wide-opened. Make a diamond shape with the legs by bringing the soles of your feet together and extending the knees out to both sides.

Step 2: Slowly lie down on the floor. You can put a cushion along your spine to support this variation better. Put your hands gently on your belly.

Step 3: Hold that posture for 5 to 10 minutes.

Step 4: To get out, roll your body onto one side and use your hands to lift yourself up.

Variation #3: Legs-up-the-wall

Legs up the wall

Step 1: You should begin by sitting with your side against the wall, bend your knees and push your feet toward the hips.

Step 2: Gradually lie flat, face up, with your legs swinging up and touching the wall.

Step 3: Put your hips towards the wall (or can be slightly away).

Step 4: Keep your hands in any comfortable posture.

Step 5: Hold this position for a maximum of 20 minutes.

Step 6: Push your legs gently away from the wall and release the posture.

Step 7: Take a rest in a few minutes, lie down, face up, and relax.

Step 8: Roll onto the right side, drawing the knees against the chest.

Step 9: Rest for a few moments then rise to your feet cautiously.


Practicing Butterfly pose yoga is an excellent method to wipe away the pain and relieve stress on every fiber muscle. It is suitable for everyone, from every level. 

Keep doing this pose, and you will see a big change not only in your body but also in your state of mind. If you find this article helpful, share it with your friends so that more people can approach this amazing stretching method.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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