Butterfly

Sanskrit Name:

Supta Baddha Konasana

Description:

A gentle hip-opening pose that stretches the inner thighs, groin, and lower back. Butterfly invites softness and introspection, making it ideal for cooling down and turning inward.

Alignment Cues:

• Feet and Legs:
  • Bring the soles of the feet together and let the knees fall open
  • Heels can be close to the pelvis or farther away for a gentler stretch
• Hips:
  • Sit evenly on the sit bones
  • Allow gravity to guide the knees toward the mat without forcing
• Spine and Torso:
  • Sit tall with a long spine
  • Option to fold forward from the hips, keeping the spine extended
• Arms and Hands:
  • Hold the feet or ankles lightly
  • Elbows can press gently into the thighs to deepen the stretch (optional)
• Head and Neck:
  • If folding forward, let the head hang naturally
  • Keep neck relaxed and aligned with the spine
• Breath:
  • Slow, calm breaths to release tension and soften into the pose