Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
How to do the Butterfly Stretch (Baddha Konasana)
- Sit on the floor with the soles of your feet together and heels drawn toward your body.
- Gently press your knees down toward the floor while folding your torso forward.
What it targets
Primary muscle groups: Hips, Glutes, Hamstrings.
Commonly included in conservative-care programs for: Hip Bursitis, Piriformis Syndrome.
Body Fix walks you through the Butterfly Stretch (Baddha Konasana) with a guided timer, demo video, and progressions. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.