Butterfly stretch
A seated stretch for the inner thighs and hips.
- Muscle group: Mobility
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Bound angle pose, Baddha konasana, Seated butterfly, Skræddersæde-stræk, Indersidestræk af lår
How to do it
- Sit tall with the soles of your feet together and knees dropped out to the sides.
- Hold your feet or ankles and keep your spine long.
- Hinge forward from the hips until you feel a stretch in the inner thighs, then hold and breathe slowly.
Common mistakes
- Pressing the knees down with your hands and straining the knees.
- Rounding the back to go lower instead of hinging from the hips.
Alternatives
Watch a video demonstration on YouTube
“How to Do a Butterfly Stretch: A Guide from Physical Therapists” by Hinge Health (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.