The classic hip extension butterfly pose is also called the cobbler pose or bound angle pose. Because the pose reduces tension and improves flexibility, it is ideal for people with tight hips from excessive sitting or intense exercise. It also promotes a sense of peace and encourages inner awareness; lets us get in touch with our inner grounded selves.
The butterfly pose may look suspiciously similar to the pose you took at the gym many years ago. It activates the entire pelvic region and opens up the inner thighs, hip flexors, and back. You can use it to open up your muscles before a workout, stretch them after a workout, or as a stand-alone stretcher to help tone your hips.
When you sit, the hip angle causes the hip flexors to be in a tight, shortened position. On the other hand, it can also be a problematic place for active people. Running, stair climbers, cycling, and elliptical machines repeatedly pull the hip flexors into this short tight position. Tight hip flexors are often the cause of a tight lower back, so the butterfly pose is a good preventative measure for many other problems.
This article will tell you how to do the butterfly pose, its steps, and its benefits.
Read on to discover them!
Butterfly Pose Benefits
Although research on individual yoga poses is limited, there is plenty of research on yoga routines that include the butterfly pose. Read on to see some of the current research on the benefits of adding a butterfly pose to your yoga routine.
- Enhances Pelvic Health
One small study established a therapeutic yoga program for women with chronic pelvic pain. Twice a week, the women attended yoga classes that included 12 yoga poses, including the butterfly pose. The teachers taught the women to practice yoga at home for 1 hour a week. After 6 weeks, women experienced a reduction in pelvic pain and its impact on daily activities, emotional well-being, and sexual function.
- Improves Mindfulness
You can use the butterfly pose to build your inner awareness and prepare your body to sit for long periods of time during meditation. Holding a longer pose allows you to practice sitting with the emotions that arise, including discomfort and anxiety. In another small study, people who participated in a 6-week program of 60-minute Vinyasa yoga class and 30 minutes of guided meditation experienced increases in attentional skills and reductions in anxiety and stress.
- Eases Stress
The butterfly pose helps relax the lower back, hips, and inner thighs, which can relieve discomfort and improve overall well-being. It can also have a calming and relaxing effect, helping you manage and release stress. According to a recent research review, most types of yoga are beneficial for reducing stress in healthy people. Practicing butterfly pose as part of your yoga routine can help improve mood and reduce depression.
- Reduces Depression
The results of a small study show that yoga can reduce the severity of mild to moderate depression. People who participated in 90-minute Hatha yoga classes twice a week for 8 weeks experienced a significant reduction in the severity of their depression.
Butterfly Pose Benefits During Pregnancy
You can incorporate the butterfly pose into your prenatal yoga routine till the end of your pregnancy. It helps in relieving tension and stiffness in the lower back, hips, and inner thighs, which promotes relaxation and increases flexibility. The pose also builds strength and improves circulation in the muscles of the pelvic floor. These benefits can help you physically prepare for labor and contribute to smooth delivery. Prenatal yoga can also help reduce stress, anxiety, and depression and reduce the pain response by improving immunity and emotional well-being.
Tips to Perform The Butterfly Pose
You can do the butterfly pose at the beginning or end of a yoga routine or by yourself. Tips for practicing butterfly pose:
- Sit on the edge of a pillow or folded blanket. This helps in sitting straight comfortably.
- Increase the intensity of the stretch by placing your feet closer to your hips.
- Increase comfort by placing pillows or blocks under the thigh or knee.
- Sit against a wall to support your back.
How to Do The Butterfly Pose? Here are 7 The Steps
- Start in a sitting position.
- Bend your knees and press the soles of your feet.
- Wrap your fingers around your toes or place your hands on your ankles or lower leg.
- Lengthen your spine and expand your chest.
- Pull your shoulders down and back.
- Remain in this position for up to 5 minutes.
- Release the position, stretch your legs forward, and lean back on your hands.
Variations of The Butterfly Pose
You can do variations of the butterfly pose individually or use them to create a series of butterfly poses.
- Forward Bending Butterfly Pose
- You can stack blocks and pillows to support your forehead or use a pillow to support your body.
- Start in a butterfly position.
- Bend your hips forward slowly.
- Extend your arms in front of you and extend your hands through the fingertips.
- Remain in this position for up to 5 minutes.
- Reclined Butterfly Pose
A pillow or padding can be placed on the spine or under the shoulders. You can also use blocks and pillows to create sloping support.
- Start in a butterfly position.
- Support your arms and lie slightly on your back.
- Remain in this position for up to 10 minutes.
- Legs-up-the-Wall Butterfly Pose
- This variation of the butterfly pose supports the spine and is ideal for people with lower back pain.
- Sit with your right side against the wall.
- Bend your knees to your chest.
- Turn your legs against the wall and lie on your back.
- Place your hips against the wall or slightly further away.
- Bend your knees as wide as possible.
- Lower your heels as far as possible.
- Squeeze the soles of your feet together.
- Remain in this position for up to 10 minutes.
A Final Word: How Many Calories Does The Butterfly Pose Burn?
People often wonder how many calories they burn during their workouts. Most workouts tend to burn about 100 calories for every 10 minutes you work at a higher intensity. The bottom line? The harder you work, the more calories you burn. The butterfly pose is for stretching, not exercise, so it doesn’t burn many calories. But because it helps improve your performance, you’ll be more efficient in your movement and better able to burn calories in your other endeavors.
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