Seated
Butterfly Pose
Baddha Konasana
A seated hip opener where the soles of the feet are pressed together and the knees drop toward the floor. Also called Cobbler's Pose / Posture du Cordonnier.
- ·Opens inner thighs and hips
- ·Stimulates abdominal organs
- ·Relieves menstrual discomfort
Instructions
- 1Sit on the floor with both knees bent, then bring the soles of the feet together and let the knees fall out to the sides.
- 2Draw the heels as close to the pelvis as is comfortable, without forcing the knees toward the floor.
- 3Hold the feet or ankles with both hands and sit tall, rooting the sitting bones evenly into the mat.
- 4Inhale to lengthen the spine; on an exhale, hinge forward from the hips, keeping the back long rather than rounded.
- 5Allow gravity to release the inner thighs gradually — never push the knees down with your hands or elbows.
- 6Hold for 5–10 breaths, breathing into the hips and groin, then slowly return upright on an inhale.
Contraindications & precautions
- ⚠Groin or adductor muscle strain — passive opening of the inner thighs can overstretch healing tissue; elevate the knees with blocks and reduce the range of motion.
- ⚠Knee ligament injury — the externally rotated position places stress on the medial structures; sit on a higher surface and avoid pulling the feet in close.
- ⚠Sacroiliac joint dysfunction — the wide hip opening can destabilize the SI joint; keep the feet further from the pelvis and avoid any forward fold.
