The butterfly is a motionless yoga posture, more or less easy to perform and hold. Find out all about this relaxing asana.

The butterfly pose or Baddha Konasana (also called cobbler's pose or butterfly pose) is one of the great classics of yoga . Beginner or seasoned yogis have already heard the name of this posture a hundred times. What is that ? How to do it step by step? What are its benefits ? We tell you everything.

What is Butterfly Pose?

The butterfly pose is one of the most popular asanas. It can be used in a sequence but also allows easy access to other more complicated positions. Quite simple, it can be done before or after a lesson as well as at home. It's a restorative position which mainly targets legs and hips , the place where emotions are stored in the body. The butterfly posture proposes to find oneself, to reinvent oneself and to unfold completely.

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How to do the butterfly position?

Because it is dangerous to do yoga anyhow, you should pay attention to your gestures during the butterfly pose. Here are the steps to follow:

1. Begin sitting on the floor, keeping your spine straight and your legs apart.

2. Bend the knees and bring the soles of the feet together.

3. Next, try to bring the heels closer to the pelvis. If it goes too far back, you can use a cushion to raise your buttocks or press your lower back against a wall.

4. Support ankles with hands. The back is always straight, the legs relaxed and the shoulders back.

5. Once stabilized in this position, inhale deeply and exhale pushing the knees down with light pressure.

What are the variations?

As all yogis have different levels with varying abilities, the butterfly pose is far from suitable for everyone. Some may find it easy and others difficult. This is why there are variations of this asana.

The half butterfly

Sitting on the buttocks, the left leg is stretched and the right leg is bent with the foot as close as possible to the hip, sole facing the ceiling. Press lightly on the knee with the right hand and repeat the operation on the other side. If this is too difficult, the foot can be placed on the ground against the inner thigh.

The reclining butterfly

Instead of keeping your back straight, it's about lying on the yoga mat keeping your lower body in the same position. A stretching inside the thighs and a slight dorsal compression may be felt. It is possible to move the heels more or less apart in order to find the most comfortable position. If necessary, do not hesitate to put a cushion under the lower back or under the knees.

Le papillon in vol

It says it all: this variation involves making small up and down movements with the knees, like the flapping of a butterfly's wings.

What are the benefits of the butterfly?

Like all yoga postures, the butterfly has many benefits for the body and mind. First, it is a good exercise for work on flexibility , especially in the pelvic region. This asana helps to relieve muscle tension inner thighs and lower back. This is why it is often recommended for people who walk a lot and have back pain. Stretching the adductors, releasing tension in the shoulders, promoting restful sleep are also among its benefits. Baddha Konasana is very effective for menstruating women not. It gets rid of toxins, improves blood circulation and relieves period pain. It also offers benefits to pregnant women . By performing this position, the pelvic floor is strengthened, which promotes a smooth delivery. The breathing movements that accompany it help to regain calm and thus respect the rhythm of the fetus.

Source journaldesfemmes.fr