The butterfly pose is an easy pose and can be performed by beginners.
Sit down on the floor with your spine erect. Keep your legs spread straight in front of you. Ensure your neck; head and spine are in a straight line. Breathe normally.
Bend both your knees outwards together in such a way that both the soles of your feet are touching each other. Bring them into your body (towards your groin as far as possible, without any support from your hands).
Butterfly Pose Yoga
The feet should be touching the ground at all times. Now grasp both your feet with your hands and pull them into your body (towards your groin). Hold both the ends of the feet just before your ankles and rest your forearms on your thighs.
Now press your forearms into your thighs while inhaling without any effort. The remove your arms and lift the knees up and return to pressing them towards the floor.
You can repeat this pose for at least 10 times while alternating your breath. You can remain in the position for 10 seconds.
Benefits of the Butterfly pose
- This pose stretches the thighs and the legs.
- It strengthens the groins and the abdomen.
- Therapeutically it relieves sciatica
As a beginner, it is ok if you are unable to bring both your feet completely towards your groin. You can start by practicing slowly.