How To Do Butterfly Pose

Chloe Freytag demonstrating Butterfly Pose in a black tank top and yoga pants

Butterfly pose might look suspiciously like a pose you did in gym class many years ago. While the gym teacher probably didn’t have yoga in mind, he or she did pick a pretty good stretch to teach everyone. Butterfly pose is a pose that encompasses the entire hip area and opens inner thighs, back and hip flexors. You can use it to open up the muscles before exercise, to stretch them after exercise or as a stand-alone stretch to help with tight hips overall. If you’re looking for a great way to open op your legs and hips you should learn how to do Butterfly Pose.

Next to the hamstrings, the hip area- including hip flexors – is one of the most commonly tight areas for most people, whether active or inactive. In fact, an article in Runner’s World discusses how sitting too much can cause hip flexor problems and hip injuries for runners. When you sit, the angle of the hip causes the hip flexor to be in a tight, shortened position. On the other hand, this can also be a problem area for active people as well. Running, cycling, stair climbers and elliptical machines all pull the hip flexor into that short, tight position on a repetitive basis. Often a tight low back is a result of tight hips or hip flexors as well, so the Butterfly Pose is a good stretch to use as a preventative for a multitude of other issues.

One important difference between a real Butterfly Pose and the kind you did in gym class is the position of the spine. Often people get their feet together and immediately begin to bend forward so their forehead comes toward their feet. It is important that you keep your spine long and lower down through your chest instead. No matter what your daily movements look like, Butterfly Pose feels good and gives you a nice hip opener and low back stretch.

1) Start in a seated position and bring the souls of your feet together to touch.

2) Clasp hands around feet and gently bring chest forward and down until you feel a stretch in your back.

3) Hold and breathe for 30 seconds.

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