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

What is Butterfly Pose/Asana?

The butterfly pose is also called Upavistha Titli Asana. The name “Upavistha Titli Asana” is derived from the Sanskrit words, wherein Upavistha means seated, “Titli” is a butterfly and “Asana” is the place or pose; as for the pose, it is performed when the soles of the feet remain together while knees alternately move to go up and down like the wings of a butterfly, that is the reason it is called Seated Butterfly Pose. It is stretching yoga for beginners. It helps open hip joints for advanced poses. This yoga is also recommended during pregnancy for patients with joint problems and pain in the lower back region of the buttocks, hips, hamstrings, and feet. Hence, it can be beneficial for patients with rheumatoid arthritis,  fibromyalgia, nocturnal leg syndrome, and sciatica. Furthermore, this asan also helps in reducing discomfort related to PCOD/PCOS in women.

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 can be done in pregnancy to ease delivery. Older adults with arthritis problems 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: 

The pose can stimulate and improve the functioning of the kidneys.

6) Butterfly asana benefits for PCOD/PCOS: 

It can help manage symptoms related to Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disease (PCOD).

7) Butterfly asana benefits in activating the reproductive system: 

This pose stimulates the ovaries, prostate gland, and bladder, helping with issues related to infertility and sexual 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 benefits in improving hormonal imbalances:

Practicing this pose can help balance hormones in the body.

10) 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.

11) Butterfly asana benefits for rheumatoid arthritis:

It can help alleviate symptoms associated with rheumatoid arthritis.

12) Butterfly asana benefits for piriformis syndrome: 

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

13) Butterfly asana benefits for fibromyalgia: 

It can provide relief from the widespread pain and fatigue associated with fibromyalgia.

14) Butterfly asana benefits for nocturnal leg syndrome: 

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

15) Butterfly asana benefits for sciatica: 

It can help relieve the pain caused by sciatica.

Butterfly Pose Benefits During Pregnancy

The Butterfly Pose is beneficial for pregnant women since it serves a wide range of purposes that are helpful for both physical health and emotions. This pose serves benefits for opening the hips and stretching the pelvic area, which helps prepare for the birth of the baby. 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.  In the third trimester of pregnancy, the butterfly pose facilitates the tightening of the muscles around the pelvic area, which benefits the birth.

After delivery, practising butterfly pose/position helps restore the muscle tone and flexibility tin the pelvic area. After painful hours of labour, the butterfly pose also helps alleviate the back pain that mothers feel after birth. For all these reasons, women should incorporate the butterfly pose in their pregnancy exercising routines and recovery from having a baby. Nevertheless, as always, consult your doctor before starting or continuing any exercises during pregnancy or postpartum to ensure they are safe and optimal for you.

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. Hold the pose for about six breaths or as long as comfortable.
3. If you feel any strain on your knees or hips, place a blanket, bolster, pillow, or blocks under your thighs or knees for better support.
4. If you can’t bring your chin to the ground, use a folded blanket, bolster, pillow, or blocks to rest your chin on.
5. 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 the beginner level.

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?

The butterfly pose/position is a beneficial yoga pose for many. It is a gentle seated stretch aimed at flexibility which does not require physical exertion. Thus, it burns almost none of the calories. On average, perhaps, you have a chance to burn approximately 1-2 calories per minute held in this pose. It depends on your weight and overall metabolism. This yoga pose aims to improve the flexibility and relaxation of muscles rather than calorie burning.

Risks of Butterfly Pose

If you are a beginner to yoga, you should do it with caution to avoid strain or injury. 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 are further from the pelvic floor can help ease cramps and is safer during menstruation.
5. Pregnancy: Pregnant women should practice Butterfly pose with caution, focusing on body awareness and breath. Using props like blocks or bolsters is recommended to prevent strain and ensure comfort during the pose. Each pregnancy is different, always consult with a doctor before practising any yoga poses during pregnancy.

Wrapping Up

Butterfly pose/position enhances the flexibility of the hip, and pelvic during the pose. It helps reduce back pain, sciatic pain, with regular practice. It also stimulates the ovaries, prostate gland, and bladder, helping with issues related to infertility and sexual health.

This is a beginner-level yoga pose. If you feel any difficulty, use blocks or get support from the wall. Always follow a counter pose after the Butterfly Pose. It is always advised to practice this yoga pose or asana with a general awareness of the body. If you find it difficult to go into this pose or stay long in this pose, you should work on the body with a yoga instructor. Butterfly yoga is beneficial before and after delivery to restore the pelvic muscles. Remember to perform under professional vigilance.

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