We analyze the equipment and show three variations of the performance of this asana.
What is a butterfly pose and why perform it
The butterfly pose is an exercise in which a person sits on the floor, completely bends his knees, turns the hips out and attracts heels closer to the basin. In yoga, this position is called Baddha Konasan, or a bond of a bound angle.
Pose of the butterfly. Photo: Alexander Starostin
First of all, this asana stretches the leading muscles and increases the range of hips.
According to studies, the lack of mobility of the hip joints increases the risk of lower back pain, so that the butterfly pose can be used to prevent problems with the back.
Moreover, in this asana, the muscles of the pelvic floor are activated, which support internal organs and affect the sexual function in both men and women.
Who should not perform a butterfly pose
The lack of mobility of the hip joints can increase the load on the knees and ankles. Therefore, it is better not to make a butterfly pose for injuries and diseases of the knee and ankle joints. It is also worth avoiding it with pain in the lower back and sacrum.
How to properly perform a butterfly pose
Sit on the floor, straighten your back, stretch your legs in front of you. Then bent your knees in turn and pull your feet closer to the groin. Connect the heels and press the outer side of the feet to the floor.
Let the hips down under your own w8. If they do not go to the floor at the same time, nothing to worry about.
Take your hands by the feet and expand them so that the arches are directed upward.
Check that the body weight is distributed between the sciatic bones without moving forward or backward. Tighten your stomach, straighten and lower your shoulders. Direct the chest forward, and press the chin, stretching the back of the neck. Look down.
Breathe deeply and evenly. Let your knees go to the floor under your own weight, but do not try to do it by force so as not to injure the muscles and ligaments.
How else can you perform a butterfly pose
There are several variations of this posture that will help to work out different sections of the hips and deepen the stretch.
With a slope of the body forward
If you are comfortable to be in the pose of a grandmother, the hips are free on the floor and you do not experience discomfort and pain – try the variation with the tilt of the body forward. In addition to the leading muscles, it will also stretch the extensors of the back.
First, spend a minimum of five respiratory cycles in the gas pose without tilt, then bend in the hip joints and lean forward.
As you tilt, you will feel how the stretching of the huts muscles intensifies. Find a point at which sensations do not cause pain, linger in it and breathe calmly and deeply, allowing the body to fall below.
Spend in the pose of 5-8 respiratory cycles, then smoothly lift the body to a direct position, collect the hips together with your hands and stretch your legs forward.
With the placement of feet further from the pelvis
Depending on how close the feet are brought to the groin, different muscles are stretched, responsible for turning the hips outward.
To work out all areas of the leading muscles, as well as stretch the buttocks, move the feet at a distance of about 15-30 cm from the pelvis.
Stretch your arms forward in turn and put your fingers on the floor, folding the brush in the form of a cup. Press your chin, look down and draw six breathing cycles in this position.
With hands under the knees
This variation is suitable for people with good flexibility and without problems with joints and spine. She will help to better stretch her back and deepen the stretch of hips.
Sit in the pose of the butterfly, placing the foot at a distance of about 15 cm from the groin. Lean forward, stick your hands under your knees and grab the feet, folding your fingers in the lock.
Stretch your back, point your chest forward, and then drop off with an exhalation, pressing your legs to the floor. Put your forehead or chin on the feet and linger in the position for six breaths and exhalations.
What should be taken into account when performing a pose
In order not to harm yourself, it is worth considering two important points.
The feet should be pressed to the floor
If you do not have enough mobility in the hip joints, the turn of the feet and rotation of the legs out can destabilize the ligaments of the knee joint and harm it.
To protect them, press the outer edge of the feet to the floor. This activates the fibulas and stabilizes the ligaments, removing the load from the joints.
You need to stretch forward
It is important that it is the stomach, not the head, sought to the feet. If you tilt it strongly, the chest and the abdominal cavity turn out to be squeezed, so it will be difficult for you to breathe.
Therefore, if the hard muscles do not allow you to bend properly, stop at the point where you manage to keep the chest open and breathe freely.
How often to perform a butterfly pose
You can make a butterfly pose every day, alternate different variations – with feet close to the pelvis or a little further, with or without tilt. Hold the position for 30 seconds, or 6-8 respiratory cycles. Repeat 2-4 times if necessary.
If you want to quickly increase the mobility of the hip joints, combine a butterfly pose with other asanas. For example, with a slope of standing with wide legs, a pose of a dove, a pose of the corner from a sitting position and other exercises to stretch the muscles of hips and buttocks.
What is a butterfly pose and why perform it
The butterfly pose is an exercise in which a person sits on the floor, completely bends his knees, turns the hips out and attracts heels closer to the basin. In yoga, this position is called Baddha Konasan, or a bond of a bound angle.
Pose of the butterfly. Photo: Alexander Starostin
First of all, this asana stretches the leading muscles and increases the range of hips.
According to studies, the lack of mobility of the hip joints increases the risk of lower back pain, so that the butterfly pose can be used to prevent problems with the back.
Moreover, in this asana, the muscles of the pelvic floor are activated, which support internal organs and affect the sexual function in both men and women.
Who should not perform a butterfly pose
The lack of mobility of the hip joints can increase the load on the knees and ankles. Therefore, it is better not to make a butterfly pose for injuries and diseases of the knee and ankle joints. It is also worth avoiding it with pain in the lower back and sacrum.
How to properly perform a butterfly pose
Sit on the floor, straighten your back, stretch your legs in front of you. Then bent your knees in turn and pull your feet closer to the groin. Connect the heels and press the outer side of the feet to the floor.
Let the hips down under your own w8. If they do not go to the floor at the same time, nothing to worry about.
Take your hands by the feet and expand them so that the arches are directed upward.
Check that the body weight is distributed between the sciatic bones without moving forward or backward. Tighten your stomach, straighten and lower your shoulders. Direct the chest forward, and press the chin, stretching the back of the neck. Look down.
Breathe deeply and evenly. Let your knees go to the floor under your own weight, but do not try to do it by force so as not to injure the muscles and ligaments.
How else can you perform a butterfly pose
There are several variations of this posture that will help to work out different sections of the hips and deepen the stretch.
With a slope of the body forward
If you are comfortable to be in the pose of a grandmother, the hips are free on the floor and you do not experience discomfort and pain – try the variation with the tilt of the body forward. In addition to the leading muscles, it will also stretch the extensors of the back.
First, spend a minimum of five respiratory cycles in the gas pose without tilt, then bend in the hip joints and lean forward.
As you tilt, you will feel how the stretching of the huts muscles intensifies. Find a point at which sensations do not cause pain, linger in it and breathe calmly and deeply, allowing the body to fall below.
Spend in the pose of 5-8 respiratory cycles, then smoothly lift the body to a direct position, collect the hips together with your hands and stretch your legs forward.
With the placement of feet further from the pelvis
Depending on how close the feet are brought to the groin, different muscles are stretched, responsible for turning the hips outward.
To work out all areas of the leading muscles, as well as stretch the buttocks, move the feet at a distance of about 15-30 cm from the pelvis.
Stretch your arms forward in turn and put your fingers on the floor, folding the brush in the form of a cup. Press your chin, look down and draw six breathing cycles in this position.
With hands under the knees
This variation is suitable for people with good flexibility and without problems with joints and spine. She will help to better stretch her back and deepen the stretch of hips.
Sit in the pose of the butterfly, placing the foot at a distance of about 15 cm from the groin. Lean forward, stick your hands under your knees and grab the feet, folding your fingers in the lock.
Stretch your back, point your chest forward, and then drop off with an exhalation, pressing your legs to the floor. Put your forehead or chin on the feet and linger in the position for six breaths and exhalations.
What should be taken into account when performing a pose
In order not to harm yourself, it is worth considering two important points.
The feet should be pressed to the floor
If you do not have enough mobility in the hip joints, the turn of the feet and rotation of the legs out can destabilize the ligaments of the knee joint and harm it.
To protect them, press the outer edge of the feet to the floor. This activates the fibulas and stabilizes the ligaments, removing the load from the joints.
You need to stretch forward
It is important that it is the stomach, not the head, sought to the feet. If you tilt it strongly, the chest and the abdominal cavity turn out to be squeezed, so it will be difficult for you to breathe.
Therefore, if the hard muscles do not allow you to bend properly, stop at the point where you manage to keep the chest open and breathe freely.
How often to perform a butterfly pose
You can make a butterfly pose every day, alternate different variations – with feet close to the pelvis or a little further, with or without tilt. Hold the position for 30 seconds, or 6-8 respiratory cycles. Repeat 2-4 times if necessary.
If you want to quickly increase the mobility of the hip joints, combine a butterfly pose with other asanas. For example, with a slope of standing with wide legs, a pose of a dove, a pose of the corner from a sitting position and other exercises to stretch the muscles of hips and buttocks.