Extremely simple yoga pose good for both men and women

How to do butterfly pose

This is a classic hip-opening pose 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.

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 toHealthline, butterfly 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, promote flexibility, and increase range of motion. Overall, this pose is soothing 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.

Strengthen 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 a 1-hour yoga practice at home each week.

After 6 weeks, these women had reduced severity of pelvic pain 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 helps tone the hips and improve 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 30 minutes of guided meditation experienced significant increases in mindfulness skills and reductions in anxiety and stress levels.

Stress Relief

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.

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 can help make your birth process go more smoothly.

Prenatal yoga can also help reduce stress, anxiety, depression, and pain response while improving immunity and mental health.