The butterfly flaps, also known as the Baddha Konasana or Butterfly Pose, is a seated hip-opening yoga position that helps improve flexibility in the inner thighs, groin, and hips. This gentle stretch is excellent for promoting hip mobility and relieving lower back tension.
Step by step guide:
- Sit on the floor with your back straight and legs extended.
- Bend your knees and bring the soles of your feet together.
- Draw your heels as close to your pelvis as comfortably possible.
- Allow your knees to fall out to the sides.
- Hold your feet with your hands.
- Gently “flap” your legs up and down like butterfly wings.
- Keep your spine straight and core engaged.
- Perform gentle movements for 30-60 seconds.
Tips
Don’t force your knees down; let gravity do the work. Keep your back straight throughout the movement. Focus on smooth, controlled movements. Breathe deeply and regularly. You can press your elbows against your inner thighs for a deeper stretch.
Benefits
This exercise improves hip flexibility, relieves tension in the groin area, helps with better posture, aids in relaxation, and can help prepare for more intense lower body exercises. It’s particularly beneficial for runners and athletes who need good hip mobility.
Prevention
Don’t bounce aggressively. Stop if you feel any sharp pain in your hips or knees. Those with hip or knee injuries should consult a healthcare provider before attempting. Maintain proper posture to avoid lower back strain.
