I do a lot of Pilates, cycling and strength training but sitting down for long periods means I still experience tight hips. I am also hypermobile, which means I’m very flexible but my joints are also quite clicky so I’m always looking for ways to keep them strong and mobile.
I'd heard that butterfly pose, or Baddha Konasana, is a fantastic way of releasing tension, improving pelvic health and also easing stress. I don't often get the chance to be still and focus on my breath, so I decided to try holding butterfly pose for 10 minutes every day for a week, in the hope that it would ease hip tension and help me de-stress.
Here's everything that happened, along with an explainer of how to do the pose.
How to do butterfly pose
Texas-based yoga teacher Carrie Speed, from Joyful Rising, gave me step-by-step instructions on how to do the popular pose.
- Sit tall and bring the soles of your feet together, letting your knees fall gently outwards. Pull your heels closer to your body if you want to increase the intensity and hold your feet or ankles with your hands.
- Stay upright or, if comfortable, fold forward from the hips, keeping your spine as long as possible.
- You can gently bring your knees slightly up and down, like the flapping of butterfly wings to work your hips more. This pose can also be practiced lying down for a reclined butterfly pose.
Speed recommends using blocks under your knees or cushions for support if you have tight hips or any other issues with doing butterfly pose.
What I found
It improved my posture
In the first week, 10 minutes spent sitting upright felt like a long time as my back and shoulder muscles are weak. My lower back would ache after a few minutes but switching to a reclined butterfly pose helped.
In the second week, I was able to hold a seated butterfly pose for longer and felt more comfortable in an upright position.
It helped me unwind and sleep better
I’m good at sitting down to work or watch television but I’m not good at sitting for mindfulness. I get distracted easily and my mind and eyes start to wander.
However, after a few days of practicing this pose, I found it really relaxing. I usually did it after putting my kids to bed and I found it gave me time to unwind and reset after a long day
I would focus on inhaling through my nose and exhaling through my mouth, while trying to keep my mind as empty as possible. It really seemed to help with my sleep at night too.
I could strengthen my pelvic floor at the same time
Whenever I practiced this pose, I would do Kegels for the first two minutes and then spend the rest of the duration focusing on my breathing. I liked having something to do at the start to focus my mind.
It's hard to find time for pelvic floor exercises during the day so I welcomed the chance to sit still and give them some attention.
Note: If you have any back or hip problems seek advice from a qualified physician before doing this exercise as it may exacerbate your condition. Always stop if you’re feeling any pain or strain.
