Extremely simple yoga pose good for both men and women
Butterfly pose improves flexibility and relieves stress. It is ideal for people with tight hips due to too much sitting or intense exercise.
How to do butterfly pose
This is a classic hip opener that is suitable for all levels. You can do this pose at the beginning or end of a yoga practice or do it alone.
Tips for practicing butterfly pose:
- Sit on the edge of a cushion or folded blanket, this increases comfort and makes it easier to sit up straight.
- To increase the stretch, place your feet closer to your hips.
- For more comfort, place a cushion under your thighs or knees.
- Sit against the wall to support your spine.
This is a classic hip opener, suitable for all levels. Photo: VD
To do butterfly pose:
- Start in a sitting position.
- Gently bend your knees and press the soles of your feet together.
- Interlace your fingers around the little toe side of your foot or place your hands on your ankles or shins.
- Lengthen your spine and open your chest.
- Pull your shoulders down and close your chest.
Hold this position for up to 5 minutes. Or you can also pulse your knees up and down continuously.
Benefits of butterfly pose
According toHealthlineButterfly pose offers a number of benefits and is a popular pose in yoga classes such as Hatha, Vinyasa, and Yin. Sitting up straight and lengthening your spine in butterfly pose helps improve posture and body awareness.
This pose targets the muscles of the lower back, hips, and thighs, helping to relieve pain, encourage flexibility, and increase range of motion. Overall, this pose is calming and relaxing, both physically and mentally. It can also help release tension in the hips and surrounding areas.
To enhance this stress-relieving effect, focus on deep breathing or practice breathing exercises while you are in this pose.
Although research on individual yoga poses is limited, there is considerable research on yoga routines that include butterfly pose.
Strengthening pelvic health
A small study created a yoga therapy program for women with chronic pelvic pain. The women attended yoga classes twice a week that included 12 yoga poses, including butterfly pose. Instructors guided the women through yoga at home for 1 hour each week.
After 6 weeks, these women had reduced pelvic pain severity and its impact on daily activities, mental health, and sexual function.
Good for men
This groin stretch is beneficial for most men – especially office workers and athletes – as it tones the hips and improves mobility. Do this stretch before and after a workout to mobilize the hips and relieve pressure on the lower back, or any time you feel tight and want a quick stretch..
Improve mindfulness
You can use this pose to develop inner awareness and prepare your body to sit for long periods of time in meditation.
In another small study, participants in a 6-week program that included a 60-minute Vinyasa yoga class followed by a 30-minute guided meditation experienced significant increases in mindfulness skills and reductions in anxiety and stress levels.
Reduce stress
Butterfly pose helps to relax your lower back, hips, and inner thighs, which can relieve discomfort and help you feel better overall. It can also have a calming, relaxing effect, helping you manage and relieve stress.
According to a recent research review, most types of yoga are beneficial in reducing stress in healthy people.
Reduce depression
Practicing butterfly pose as part of a yoga routine can help improve mood and reduce depression.
The results of a small study suggest that yoga may reduce depression levels in people with mild to moderate depression. Those who took 90-minute Hatha yoga classes twice a week for eight weeks had significantly reduced levels of depression.
Good for pregnant women
You can safely incorporate butterfly pose into your prenatal yoga routine throughout your pregnancy. It helps relieve tension and tightness in the lower back, hips, and inner thighs, increases flexibility, and promotes relaxation.
This pose also helps strengthen and increase circulation in your pelvic floor muscles. These benefits can help prepare you physically for childbirth and may help make labor and delivery easier.
Prenatal yoga can also help reduce stress, anxiety, depression, and pain response while improving immunity and mental health.
