The Butterfly Position in Pregnancy is a gentle, seated stretch that many expectant mothers incorporate into their prenatal fitness routine. Also known as Baddha Konasana, this pose is popular for providing comfort and preparing the pelvis for childbirth. It is a modification of a traditional yoga posture designed to accommodate the unique physical changes of pregnancy. The position allows for a mild opening of the hips and groin, which can help alleviate common discomforts as the body shifts to support a growing baby.
Defining the Butterfly Position
The Butterfly Position is a seated posture where the soles of the feet are pressed together, and the knees are allowed to drop out to the sides. The Sanskrit term for the pose is Baddha Konasana, which translates literally to “Bound Angle Pose.” The common name, Butterfly Position, comes from the gentle, rhythmic movement often performed in the posture, where the knees “flap” up and down like a butterfly’s wings.
To execute the core position, the pregnant person sits upright with a lengthened spine, forming a diamond shape with the legs. The distance of the heels from the pelvis can be adjusted to control the intensity of the stretch; a larger diamond shape is less intense. The main focus is creating a symmetrical stretch across the inner thigh muscles.
Step-by-Step Guide to Execution
To begin the pose safely, a pregnant person should first sit on the edge of a folded blanket, bolster, or firm cushion to elevate the hips. Elevating the hips helps to tilt the pelvis forward, maintaining the spine’s natural curve and relieving pressure on the lower back. Next, bring the soles of the feet together, positioning them a comfortable distance away from the body; the feet should not be pulled in close to the groin.
Place a block or a rolled-up blanket underneath each knee or outer thigh for support, especially if the knees are held high off the floor. This prevents overstretching the inner thigh muscles and groin while protecting the knee joints. The spine should be kept long and straight, avoiding any rounding of the shoulders or lower back. The hands can rest on the ankles or feet, and the person should hold the pose while focusing on deep, steady breathing, ensuring they never force the stretch deeper than is comfortable.
Key Benefits During Pregnancy
The intentional opening provided by the Butterfly Position directly targets the adductor muscles of the inner thighs and the groin, increasing flexibility in these areas. This helps to counteract the muscle tightness often associated with the postural changes of late pregnancy and the increased mechanical load on the pelvis. Consistent practice promotes better blood flow and circulation in the lower body, which can help reduce swelling in the feet and ankles.
The pose also helps relieve tension in the lower back and the sacroiliac (SI) joints, which are common areas of discomfort due to the hormone relaxin and the shifting center of gravity. By encouraging a neutral pelvic alignment, the position can prepare the hips for labor and delivery by subtly increasing the range of motion in the pelvic girdle. This increased mobility is beneficial for finding comfortable positions during labor. Furthermore, the seated, grounded nature of the pose provides a sense of mental calm, helping to reduce stress and anxiety.
Important Safety Considerations
Individuals must exercise caution and listen closely to their bodies when performing the Butterfly Position during pregnancy. The increased level of the hormone relaxin can loosen ligaments and joints, making it easier to overstretch and potentially cause injury. Never bounce or forcefully push the knees down toward the floor, as this can strain the hip and knee joints.
It is particularly important to avoid or heavily modify this pose if experiencing symphysis pubis dysfunction (SPD) or severe sciatica. The wide, open-leg position can exacerbate the pain and instability associated with SPD by placing undue stress on the pubic symphysis joint. Any sharp pain in the pelvis, groin, or knees is a signal to immediately exit the pose and consult with a healthcare provider or a certified prenatal fitness specialist.