Hip Circles

Butterfly Lean Forward Stretch , or Baddha Konasana , is a wonderful hip opener that stretches the hips , inner thighs , and spine . This stretch helps release tension in the lower body, increase flexibility and promote relaxation, especially when combined with a forward bend.

Correct Technique

How to perform the Butterfly Lean Forward Stretch:

1. Sit on the floor with the soles of your feet together and your knees bent out to the sides.
2. Hold your feet with your hands and sit up straight to lengthen your spine.
3. Breathe in, and on the exhale gently lean forward from the hips, with your back straight, and try to lower your chest towards your feet.
4. Relax your shoulders and hold the position for 20-30 seconds .

Common Errors

• Rounded back: Make sure to bend forward from the hips and not from the waist to avoid rounding the back.
• Press the knees: Do not press the knees down, let gravity do the work gradually.

Modifications and Variations

• Sit on a block: If your hips feel tight, you can sit on a block for extra support.
• Deeper stretch: For a more intense variation, pull your feet closer to your groin and bend forward more deeply.

Repetitions and Sets

Hold the stretch for 20-30 seconds and repeat 2-3 times to increase flexibility in the hips and thighs.

Breathing techniques

Inhale deeply to lengthen your spine, and exhale as you gently bend forward. Let each exhalation help you sink deeper into the stretch.

Visual Tips and Angles

Watch this video for an in-depth review of the Butterfly Lean Forward Stretch:

The video provides a clear visual demonstration of how to perform the Butterfly Stretch with proper technique.