Butterfly Pose (Badhakonasana)

Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture 

This pose is pronounced as BAH-dah-cone-AHS-ana

Badhakonasana is aptly named for the way it is carried out with both feet tucked close to the groin and clasped tightly with the hands, as though tied or bound together in a particular angle. However, it is more popularly known as Butterfly Pose due to the movement of the legs, which gives the appearance of a butterfly flapping its wings.

How to do Butterfly Pose (Badhakonasana)

  • Sit with your spine erect and legs spread straight out.
  • Bend your knees and bring your feet towards your pelvis. The soles of your feet should touch each other.
  • Grab your feet tightly with your hands. You may place your hands underneath your feet for support.
  • Make an effort to bring your heels as close to your groin as possible.
  • Take a deep breath in. Breathing out, press your thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
  • Start flapping both your legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Continue to breathe normally.
  • Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping your chin up and spine erect.
  • Press your elbows on your thighs or on your knees, pushing your knees and thighs closer to the floor.
  • Feel the stretch in your inner thighs and take long, deep breaths, relaxing the muscles more and more.
  • Take a deep breath in and bring the torso up.
  • As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits of the Butterfly Pose (Badhakonasana)

  • Stretches the inner thighs, groins and knees, improving flexibility in the groin and hip region
  • Helps in intestine and bowel movement
  • Removes fatigue from long hours of standing and walking
  • Offers relief from menstrual discomfort and menopause symptoms
  • Helps in smooth delivery if practiced regularly until late pregnancy

Contraindications of the Butterfly Pose (Badhakonasana)

Like all poses, butterfly stretch can be adjusted to accommodate your body’s individual needs. If you are suffering from a groin or knee injury, make sure you keep a blanket under your outer thighs for support. Do not perform this pose without the support of a blanket. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower back disorders, do the posture only while keeping the spine erect. Avoid rounding the spine by bending forward.

Read More:Ardha Matsyendrasana


While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at to find a a Sri Sri Yoga course at an Art of Living Center near you.

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