Top Benefits of Butterfly Pose for Your Health and How to Do It

What is Butterfly Pose/Asana?

The Butterfly Pose, also known as Upavistha Titli Asana, derives its name from Sanskrit—Upavistha means “seated”, Titli means “butterfly”, and Asana refers to a pose or posture. In this pose, the soles of the feet are placed together while the knees move up and down, resembling the fluttering wings of a butterfly—hence the name Seated Butterfly Pose. It is a beginner-friendly yoga asana that focuses on stretching the inner thighs and hips. This pose is particularly useful for improving hip flexibility, which prepares the body for more advanced yoga postures.  

Butterfly Pose is often recommended during pregnancy and for individuals experiencing discomfort in the hips, lower back, hamstrings, or feet. It may offer relief to individuals with conditions such as rheumatoid arthritis, fibromyalgia, restless leg syndrome, and sciatica, although the extent of benefit can vary. However, evidence for its effectiveness in these conditions is mostly anecdotal or based on traditional practices. Additionally, some practitioners suggest that it can help alleviate symptoms of PCOD/PCOS. Keep reading to learn more about butterfly pose yoga, butterfly asana benefits, butterfly asana during pregnancy and much more.

Butterfly Exercise Benefits

Butterfly pose/position is a simple hip-opening yoga pose that prepares the hip joints for internal and external hip-opening yoga poses. It supports flexibility in the hips and pelvis, making it particularly beneficial for women preparing for childbirth.  Older adults with arthritis  can also benefit from this pose. Butterfly pose improves blood circulation in the pelvis, knees, and legs, preventing joint degeneration and extreme pain in the lower back region.  The butterfly exercise benefits include:

1) Butterfly asana benefits in the hip opening:

Regular practice of this pose helps release stiffness and tightness from the hips and pelvic floor, improving the flexibility of the pelvic joints.

2) Butterfly asana benefits in improving breathing:

By lengthening the spine and opening the chest, this pose helps increase lung capacity, making breathing more effective.

3) Butterfly asana benefits in enhancing focus and concentration:

Practising this pose can help improve your mental focus and concentration.

4) Butterfly asana benefits in improving body posture:

It helps in aligning and improving your overall body posture.

5) Butterfly asana benefits in improving kidney function:

Practising this pose may enhance blood circulation in the pelvic region and organs (including kidneys), potentially improving their function.

6) Butterfly asana benefits for PCOD/PCOS:

Some women report reduced discomfort from PCOD/PCOS symptoms with regular practice, likely due to improved circulation and stress relief. 

7) Butterfly asana benefits in activating the reproductive system:

The pose is believed to stimulate the ovaries, prostate gland, and bladder, potentially aiding reproductive health. 

8) Butterfly asana benefits in relieving lower back pain:

It helps alleviate lower back pain associated with conditions like piriformis syndrome and sciatica by stretching the thoracolumbar fascia.

9) Butterfly asana pregnancy benefits:

It is beneficial for pregnant women, especially in the second and third trimesters, as it can make pregnancy easier and support natural childbirth. It is also good for mothers after the initial 40-day healing period post-delivery.

10) Butterfly asana benefits for rheumatoid arthritis:

Gentle stretching can improve joint mobility, but this should be done cautiously. 

11) Butterfly asana benefits for piriformis syndrome:

This pose can help manage the pain and discomfort caused by piriformis syndrome.

12) Butterfly asana benefits for fibromyalgia:

It may offer mild symptom relief through improved circulation and stress reduction, though evidence is limited. 

13) Butterfly asana benefits for nocturnal leg syndrome:

This pose may help reduce symptoms of restless leg syndrome at night.

14) Butterfly asana benefits for sciatica:

Butterfly Pose (without forward fold) may help ease pressure on the sciatic nerve by stretching surrounding muscles.

Butterfly Pose Benefits During Pregnancy

Butterfly Pose can be particularly beneficial during pregnancy. It opens the hips and stretches the pelvic region, which may help prepare the body for labour. It can also alleviate lower back pain, support digestion, and improve circulation in the pelvic area. By doing this pose, pregnant women could have their lower back pain relieved during pregnancy. This yoga pose also helps better blood circulation in the pelvic. Simultaneously, the butterfly pose helps in getting the digestive system working better in pregnancy.  During the third trimester, this pose may aid in maintaining muscle tone around the pelvis. After delivery, it can support the recovery of muscle flexibility and help reduce back pain resulting from childbirth. After delivery, practising butterfly pose/position helps restore the muscle tone and flexibility in the pelvic area.  However, all pregnant women should consult their healthcare provider before starting or continuing yoga routines to ensure safety. Each pregnancy is different, and modifications may be necessary.

How to Do The Butterfly Pose

Let’s master the Butterfly steps:

1. Sit on a mat with your legs extended in front of you in Dandasana (Staff Pose). Place your hands by your sides and keep your spine long. Take a few deep breaths here.
2. Bend your knees and bring the soles of your feet together. Hold your ankles with your hands and move your heels towards your groin as much as possible.
3. Exhale and let your knees fall open to the sides. Grip your feet with your hands, interlocking your fingers. Ensure your spine is tall and upright in Baddha Konasana (Bound Angle Pose). Take a moment to ground yourself and connect with your breath.
4. Inhale, lengthen your spine, and open your chest to create space between your vertebrae. Exhale, hinge from your hips, and fold forward. Keep your back flat and avoid rounding your spine. Extend your neck and aim to place your chin on the ground just before your feet. Feel the stretch along your neck, shoulders, and inner thighs.
5. Engage your core muscles and connect to the stretch. Relax your legs and spine, letting gravity work with your body weight. Stay in Baddha Konasana A for about six breaths or as long as comfortable. Fix your gaze down or close your eyes, taking slow, deep breaths.
6. Inhale and lift your torso. Exhale, use your hands to bring your knees together. Straighten your legs and return to Dandasana.
7. Relax in Staff Pose with your hands back and knees bent.

Tips to Perform The Butterfly Pose

Here are some safety tips and precautions to keep in mind while doing butterfly pose/position:

1. Begin with gentle preparatory poses such as Sukhasana , and Dandasana to warm up your hips and lower body.
2. Use props (blanket, bolster, blocks) under your thighs or knees if needed. 
3. If you can’t bring your chin to the ground, use a folded blanket, bolster, pillow, or blocks to rest your chin on.
4. After this pose, practice relaxing poses like bound angle forward bend (baddha konasana forward bend), head-to-knee pose (janu sirsasana), seated forward bend pose (paschimottanasana), and seated straddle pose (upavistha konasana).

Variations of The Butterfly Pose

There are more than 90 types or variations of Butterfly pose. Here are some variations for  beginners.

1. Bound angle pose (Baddha Konasana)
2. Butterfly pose variation forward bend (Baddha Konasana Pose Variation Forward Bend)
3. Revolved bound angle pose (Parivrtta Baddha Konasana)
4. Seated butterfly pose (Upavistha Titli Asana)
5. Butterfly Pose Variation Forward Bend Bolster Block (Uttanasana)
6. Revolved Butterfly Pose Hand Variation  (Parivrtta Baddha Konasana)
7. Half Butterfly Pose Variation Forward Bend (Ardha Baddha Konasana)
8. Revolved Bound Angle Pose Side Stretch (Parivrtta Baddha Konasana Side Stretch)
9. Bound Angle Pose Arms Behind (Baddha Konasana Arms Behind)

How Many Calories Does The Butterfly Pose Burn?

Butterfly Pose is a gentle, seated stretch primarily meant for flexibility and relaxation. It involves minimal physical exertion and burns only about 1–2 calories per minute, depending on an individual’s weight and metabolism. It is not intended as a calorie-burning exercise. 

Risks of Butterfly Pose

While generally safe, certain individuals should exercise caution. . Here are risks to take care of, for the safe practice of this pose:

1. Alignment and Awareness: Some may find it challenging to touch their chin to the floor in butterfly pose/position. It’s important to focus on lengthening the spine from the lower back instead. Avoid straining the neck by keeping it relaxed. Using a block under the head or chin can be helpful to find a comfortable position. If there’s knee pain or discomfort, it’s best to avoid the pose to prevent injury.
2. Back Injury or Surgery: If you have a serious lower back injury like a herniated disc or disc bulge, avoid deep forward bends like Butterfly pose. These can strain the spine further and increase pain.
3. Sciatica: If you have sciatic pain, avoid deep forward bends.  It can exacerbate the pain. Butterfly pose without folding forward is safer and can help relieve sciatica symptoms.
4. Menstruation: While the butterfly pose/position can support healthy menstruation, some women may experience increased flow if they practice it during their period. This can lead to fatigue. Keeping the feet further from the pelvic floor can help ease cramps and is safer during menstruation.
5. Pregnancy: Use props and avoid deep stretches. Consult your doctor before beginning any yoga regimen..

Wrapping Up

Butterfly Pose improves hip and pelvic flexibility and can help relieve certain types of back or sciatic pain. It may support reproductive organ function and alleviate muscular tension. Although it’s a beginner-friendly pose, modifications and props are encouraged for comfort and safety. Always follow up with a counterpose, and consult a yoga instructor for proper form.

Practising Butterfly Pose during and after pregnancy may aid in recovery and pelvic strength restoration.

References

Aprillia, S. R. (2023). The effect of yoga training Butterfly Pose, Child Pose, Cat and Cow Pose on the intensity of primary menstrual pain (dysmenorrhea). Journal of Applied Health Management and Technology, 5(2), 41–49. https://doi.org/10.31983/jahmt.v5i2.974