Tight Hips? Try the Butterfly Stretch to Relax Your Lower Body

When you think back to elementary school P.E. class, a few exercises likely come to mind. Perhaps you envision cardio bursts like jumping jacks or mountain climbers, or maybe lower and slower moves—such as hip openers like the butterfly stretch—were more your jam. While each of these classic moves have their perks, the latter might be especially crucial to include in your current fitness regimen especially if you sit all day, have tight hips and inner thighs, or deal with lower back issues.

Keep reading to discover the ins and outs of the butterfly stretch, including its benefits and how to include it in your workout or wind down routine.

What Is the Butterfly Stretch?

The butterfly stretch (aka butterfly pose or Baddha Konasana) is a seated stretch that involves sitting tall, bringing the soles of your feet to touch, and splaying your knees wide. An advanced iteration of the pose involves folding forward and bringing your forehead to the mat in front of you.

While it has a variety of benefits (which we’ll soon dive into), its greatest claim to fame is being an accessible hip opener.

The butterfly stretch is common in slower-paced yoga classes, such as restorative and yin—two of the many styles of yoga you can stream on the Peloton App. Additional worthy opportunities to practice this pose include but aren’t limited to:

8 Benefits of Doing the Butterfly Stretch

While the butterfly stretch is great for your hips, its benefits extend well beyond that. Here, pros illustrate the top perks associated with the pose.

1. Improves Hip Mobility and Flexibility

“The butterfly stretch targets the adductor muscles (inner thighs) and increases range of motion in the hips,” explains Raymond Agostino, a doctor of physical therapy, sports performance coach, and owner of Agostino Athletics in Fort Myers, Florida.

Everyone requires some level of hip flexibility. Some people—certain athletes and exercisers included—may need to dedicate more attention to their hips than others. For instance, Agostino notes that everything from cycling and running to yoga rely heavily on hip flexibility. As such, consistently practicing the butterfly stretch can end up enhancing your performance in these modalities.

“Any athlete who is constantly contracting the hip flexors and inner thighs can benefit from butterfly pose. Think cyclists, runners, rowers, and walkers,” says Dr. Chelsea Jackson Roberts, a Peloton instructor. “Ironically, people who sit at a desk and have limited mobility throughout the day can benefit from the exercise as well.”

2. Relieves Tension from Sitting

Desk workers and/or those who sit for long periods of time also deal with tight hips and inner thighs, leading to stiffness and discomfort. Fortunately, the butterfly stretch is a great antidote to shortened, stiff muscles that are in dire need of loosening up and getting limber.

“The butterfly stretch counteracts tightness from prolonged sitting by gently opening the hips and improving circulation,” Agostino says.

3. Eases Lower Back Pain

“I love that butterfly pose is a restorative posture that can also support the lower back,” Dr. Chelsea says.

According to Agostino, tight hips and lower back strain often go hand in hand. However, this pose loosens up the hips, lengthens the inner thighs, and improves pelvic positioning, resulting in less tension in the lumbar spine and relief from mild low back pain.

4. Calms Your Nervous System

Forward folds work wonders whenever you need to calm your mind and body alike. “Bowing forward [in a butterfly stretch] helps in reducing stress and lowering the heart rate,” Dr. Chelsea explains.

5. Reduces Menstrual Pain

This benefit of the butterfly stretch might be surprising to some, yet it’s one of Dr. Chelsea's favorites. “This is a great posture to practice if you are experiencing menstrual cramps, as it is a gentle way to compress your internal organs,” she says.

Note: Working out during your period has the potential to reduce cramps, yield a lighter flow, and improve your mood. However, you’ll want to listen to your body and take things down a notch—or simply opt for rest—if your menstruation symptoms elicit pain or discomfort.

6. Strengthens the Pelvic Floor

According to Dr. Chelsea, the butterfly stretch also has the potential to strengthen your pelvic floor muscles. You may be able to yield optimal results by engaging your root lock (Mula bandha)—i.e., contracting your pelvic floor muscles—while in this pose.

Per a 2021 study of 50 women published in the Journal of Ayurveda and Integrative Medicine, 12 weeks of yoga therapy utilizing Mula bandha work was shown to be effective in reinforcing pelvic floor strength. The authors concluded that this style of yoga therapy may be preventative against pelvic floor dysfunction.

7. Facilitates Injury Recovery

If you’re recovering from groin or hip injuries, the butterfly stretch could factor into your rehabilitation protocol. When performed under proper guidance, the pose helps to restore mobility and reduce stiffness, Agostino says.

“If you’re recovering from an injury like a groin strain or hip bursitis, consult with a physical therapist to ensure this stretch is appropriate for your recovery plan,” he adds.

8. Aids Cooldown

“As a low-impact stretch, the butterfly is excellent for post-workout cooldowns, helping muscles recover after intense activity like cycling or weight training,” Agostino says. And don’t forget: Integrating a forward fold into your butterfly stretch will also bring your heart rate down so you can safely ease out of your workout.

How to Do the Butterfly Stretch Correctly

Here, Dr. Chelsea offers step-by-step instructions on how to do the butterfly stretch safely and correctly.

1. Start in Easy Pose (Sukhasana)

Sit tall in a seated position.

2. Bring Your Feet Together and Your Knees Out

Touch the soles of your feet together and allow the knees to sway open to wherever they land comfortably. Work on keeping the soles of the feet connected instead of splayed open like a book.

3. Lengthen and Relax

On the inhale, lengthen through the spine. On the exhale, relax the knees to the sides. Keep your back straight and avoid rounding your shoulders.

Butterfly Stretch Variations and Modifications

Butterfly with Props

Need to make the butterfly stretch more accessible? Dr. Chelsea has a few beginner-friendly tips worth adopting. “If you experience resistance, discomfort, or tension, use pillows or blocks underneath the knees and thighs,” she says. “You can also place your hands underneath your heels for support.”

In addition, Agostino is a fan of sitting on a folded blanket or a yoga block. “Elevating your hips reduces strain and helps maintain a straight spine,” he explains.

Butterfly with Heels Away from Your Body

If the props above aren’t cutting it to help you ease into the pose, you can always modify the position of your feet. “Try sliding the heels further away from your body to support any tightness in the hips,” Dr. Chelsea says.

(Conversely, you also have the option to bring your heels closer toward your body when you’re ready to amp up the intensity of the pose.)

Supine Butterfly

“I love that butterfly pose can be done seated or lying down on your spine,” Dr. Chelsea says. (Pro tip: It’s great while meditating in bed.) Supine butterfly may be the most relaxing variation of the pose since your weight is fully supported—but you can always make it more inviting by using supportive props or sliding your heels away from your body.

Butterfly with a Forward Fold

As mentioned earlier, the butterfly stretch sometimes incorporates a forward fold for a deeper stretch. After setting up your upright butterfly pose, hinge at your hips on the exhale, leading with your chest forward and potentially bringing your forehead to the mat. (If your forehead doesn’t reach the mat, rest it on a block or folded blanket so you can fully surrender into the pose.) All the while, keep your hips rooted down and your spine long.

Per Agostino, additional ways to level up your butterfly stretch include doing several rounds in a single session and holding the stretch for longer intervals to increase flexibility over time. “For optimal results, hold the stretch for 20 to 30 seconds and repeat three to five times,” he says. You also have the option to gently press your knees toward the mat with your elbows, though you have to be careful not to overdo it. “Never force your knees down. Let gravity do the work to avoid overstretching,” Agostino cautions.

Dr. Chelsea agrees. “Some people try to force their legs and hips into the posture by pressing the knees down to the ground. Instead, you want to support your body where the legs are naturally opening,” she says.

The Takeaway

While you might have done the butterfly stretch as a kid, doing it as an adult can be even more beneficial by keeping your hips, inner thighs, and lower back healthy against the likes of training, sitting, and aging. In short, this simple yet powerful pose is far from child’s play.

“Incorporating the butterfly stretch into your routine can improve mobility, reduce tension, and help you feel more aligned both on and off the mat,” Agostino says. It’s most effective when done consistently and intentionally. Given its accessibility and ease of use from the minute you wake up, before or after your workouts, and into the night, there’s really no wrong time to set up for butterfly and take flight.