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 yoga 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 yoga pose is a good preventative measure for many other problems.
This article will tell you how to do butterfly yoga, including the steps and benefits of butterfly exercise:
Read on to discover them!
Although research on individual yoga poses is limited, there is plenty of research on yoga routines that include the butterfly yoga pose. Read on to see some of the current research on the benefits of adding a butterfly sitting position to your yoga routine.
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 yoga 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.
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.
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.
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.
You can incorporate the butterfly yoga 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 butterfly exercise 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.
You can do the butterfly yoga pose at the beginning or end of a yoga routine or by yourself. Tips for practicing butterfly pose:
You can do variations of the butterfly yoga pose individually or use them to create a series of butterfly yoga poses.
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.
Read More – The Butterfly Effect: How Baddhakonasana Transforms Your Physical, Psychic, and Emotional Health
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 yoga 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. The butterfly pose benefits for females include improved flexibility in the hips, relief from menstrual cramps, and enhanced pelvic health. It also promotes relaxation and reduces stress.
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