Hip opener
Butterfly Pose
Baddha Koṇāsanaबद्धकोणासन· BAH-dah koh-NAH-suh-nuhbound-angle posture (baddha = bound, koṇa = angle)
Butterfly Pose (Baddha Konasana) is a seated hip opener: soles of the feet together, knees dropping out to the sides, spine tall. It opens the hips and inner thighs and is calming and accessible. Often used for hip mobility and women's wellbeing. Sit on a cushion and let the knees release without forcing.
Step by step
- 1
Sit tall
Sit with the spine long; bring the soles of the feet together.
- 2
Set the feet
Draw the heels a comfortable distance from the body.
- 3
Let the knees release
Allow the knees to drop toward the floor without pushing.
Breath: Breathe slowly
- 4
Optional fold
Keeping the spine long, hinge gently forward from the hips.
Breath: Exhale as you fold
- 5
Rest and release
Stay for several breaths, then lift the knees with the hands.
Benefits
- Opens the hips and inner thighs
- Gentle and calming
- Supports hip mobility and pelvic comfort
- Accessible for most levels
Common mistakes
- Pushing the knees down forcefully
- Rounding the back to fold forward
- Placing the feet too close or too far
Modifications & variations
- Sit on a folded blanket to lift the hips
- Place cushions or blocks under the outer thighs
- Stay upright instead of folding
Related poses
Video transcriptSanjana Sripathi demonstrates Titli Asana (Butterfly Pose), guiding viewers through the flapping-knee motion with breath and posture cues for around 100 rounds.
Om Namaste, welcome to Yoga & You. We are at 135.1 Yoga Studio.
Start with Titli Asana, where you bring the soles of your feet together. You need to keep your back straight so that your chest is open, and breathe properly, and then you need to flap up and down. Don't hold your breath, continue breathing. Raise it a little higher, and going down should be nice and hard, hard. Breathe.
We usually do this for around 100 rounds, and doing this every day is extremely beneficial, especially for women. If you don't have time even for this, that's fine — the important thing is to keep the back straight and breathe.
Frequently asked questions
- How do I get my knees closer to the floor in Butterfly Pose?
- Don't push them — let them release over time. Sit up on a cushion so the pelvis tilts forward, keep the feet a little further from the body, and be patient; hip openness builds slowly.
- Is Butterfly Pose good for women's health?
- It's a gentle hip and pelvic opener often included in practices for menstrual comfort and general pelvic mobility. Keep it gentle and upright, and follow professional guidance for specific conditions.
Keep exploring
References
- Hatha Yoga Pradipika 1.53–54 — Bhadrāsana (Baddha Koṇāsana) · Classical text — Classical Hatha source describing the bound-angle seat.
- B.K.S. Iyengar, Light on Yoga — Baddha Koṇāsana · Book — Alignment reference from the Indian Iyengar tradition.