Butterfly Pose (Baddha Konasana)
Butterfly pose is a seated yoga posture that targets the hip flexors and inner thighs through a sustained groin stretch. It involves sitting with the soles of the feet together and knees falling outward, promoting hip mobility and flexibility.
How to do it
- Sit on the floor with your spine tall and bring the soles of your feet together in front of you.
- Let your knees drop out to the sides and hold your feet with both hands.
- Gently press your knees toward the floor using your elbows while keeping your back straight.
- Hinge forward slightly from the hips to deepen the stretch if comfortable.
- Hold the position for 30-60 seconds, breathing deeply, then slowly release.
Form cues
- Sit tall with a neutral spine
- Keep your feet pressed together
- Relax your shoulders away from ears
- Gently guide knees toward the floor
- Hinge from your hips, not your waist
Breathing: Inhale to lengthen your spine, exhale to gently deepen the stretch.
Common mistakes
- Rounding the back, which places unnecessary strain on the spine
- Forcing the knees down, which can irritate the hip joints
- Holding your breath, which prevents muscles from fully relaxing
- Pulling on the feet too hard, which may strain the wrists
Muscles worked
Primary: hip flexors. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 30 s
Lose weight
2 sets x 60 seconds, rest 30 s
Build muscle
2 sets x 60 seconds, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or stabbing pain in your knees or hips, ease off immediately.
- If you have a history of lower back injuries, keep your back upright rather than hinging forward.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't feel the stretch in my inner thighs?
Try moving your feet further away from your body to change the angle, or ensure your back remains straight as you hinge.
Should my knees touch the floor?
Not necessarily. Everyone's hip anatomy is different; focus on feeling a gentle stretch rather than hitting a specific position.
Can I do this every day?
Yes, it is a gentle movement that can be performed daily to help maintain hip mobility.