Butterfly Pose on a Bolster for Easing the Lower Back
Sitting on a bolster with soles together and a gentle forward lean, for a few quiet minutes. Not in pain, pregnancy complications or after hip surgery.
Important: this remedy is only a supportive home measure. Keep taking any medicine your doctor has prescribed, monitor your readings, and consult your doctor before adding anything new.
Baddha Konasana, made gentler
Butterfly pose, or baddha konasana, is a seated stretch with the soles of the feet together and the knees dropped to the sides. Sitting on a firm cushion or bolster lifts the hips and makes it easier on the lower back and inner thighs. Many people find it a calming stretch, but it does not treat menstrual pain, back pain or any condition.
Sit tall on the bolster, bring the soles together and let the knees fall gently without forcing them. Lean slightly forward only as far as is comfortable. Stay for one to three minutes. Skip it with groin, knee or hip pain, after hip or knee surgery, with pregnancy complications, or if it hurts.
Ingredients
- A firm bolster or folded blanket
- A yoga mat
- Two small cushions for the knees
How to prepare
- Spread the mat and place the bolster on it.
- Place cushions where the knees will rest.
How to use
- Sit on the bolster, soles together, knees dropped to the sides.
- Lean forward slightly and breathe slowly for one to three minutes.
Helpful habits
- Rest the knees on cushions if they do not reach the floor.
- Never push the knees down with your hands.
Precautions
- Skip it with groin, knee or hip pain, after hip or knee surgery or with pregnancy complications.
- Stop if it hurts.
- A gentle stretch, not a treatment for period or back pain.
Frequently asked questions
Does butterfly pose ease period cramps?
- Some find it relaxing, but it is not a treatment.
Is it safe in pregnancy?
- Ask your doctor or prenatal teacher first.
Why use a bolster?
- It raises the hips and eases the stretch.
