Butterfly Exercise During Pregnancy: Benefits and How to Do It?

Butterfly exercise also known as Baddhakonasana (in Sanskrit), is one of the best exercises to practice during pregnancy. It is also known as the Bound Angle Pose. It is an easy exercise and a gentle pose which can be performed with minimum help. It helps in stretching the groin area and the hamstrings while eradicating abdominal discomfort. It has two variations – Poorna Titli Asana and Ardha Titli Asana. 

Butterfly pose may be a simple exercise, but it has a lot of benefits, especially for pregnant women. Butterfly exercise in pregnancy can also be used as a meditative pose and, thus, helps in relieving stress, through physical and mental relaxation. This posture also aids proper digestion, thereby providing relief to pregnant women who suffer from heartburns and digestive disorders during pregnancy. It also stretches and opens up the hips, thighs and pelvic muscles, which help in having an easy, normal delivery. However, a pregnant lady before starting the exercise or any other exercise should consult her doctor. Read on to learn more about butterfly exercise for pregnancy. 

What Is Butterfly Pose Yoga?

Butterfly Pose, or Bound Angle Pose (Baddha Konasana), is a yoga posture that involves sitting on the floor with the soles of your feet touching and your knees bent outward. This pose is known for opening the hips and stretching the inner thighs and groin. To practice it, sit upright with a straight spine, hold your feet or ankles, and relax your knees outward. You can adjust the depth of the stretch by moving your feet closer to or further from your pelvis. To deepen the stretch, you can lean forward with a straight back. This pose is great for improving flexibility, posture, and relaxation, and it’s often used to relieve stress and tension.

Is It Safe to Do Butterfly Exercise in Pregnancy?

Butterfly Pose (Baddha Konasana) is generally safe during pregnancy and can help with hip flexibility and lower back tension. However, the safety of this pose depends on the individual and the stage of pregnancy. Given increased flexibility due to relaxin, avoid overstretching and listen to your body. If you feel discomfort, use pillows or yoga blocks under your knees for support, and avoid deep forward bending in later stages of pregnancy to avoid compressing your belly. It’s a good idea to consult with a prenatal yoga instructor or healthcare professional for guidance. Using props like a yoga block or folded blanket for support can help maintain comfort and stability. Always prioritize comfort and avoid forcing the stretch. If you experience pain or discomfort, stop and seek advice from a professional.

Benefits of Doing Butterfly Exercise During Pregnancy

Butterfly exercise for a pregnant lady is one of the keys to a healthy delivery if practised for a long time. According to the Pondicherry Journal of Nursing, here are some of the butterfly exercise benefits in pregnancy (1).

1. Eases Tired Legs

The Butterfly position for pregnancy can help alleviate the feeling of tired and heavy legs during pregnancy. The gentle stretching of the inner thighs and hips encourages better circulation, reducing discomfort and swelling in the lower extremities.

2. Improves Hip Flexibility

As your body changes during pregnancy, flexibility in the hips becomes increasingly important. The Butterfly Pose helps to stretch and open the hips, which can be beneficial for supporting the extra weight and changes in body alignment.

3. Promotes Pelvic Opening

Practicing the Butterfly Pose can promote greater flexibility and openness in the pelvic region. This increased mobility can help facilitate a smoother delivery process, potentially aiding in a more natural birth.

4. Supports a Faster Labor

Opening the hips and pelvis through the Butterfly Pose can help prepare the body for childbirth, potentially leading to a shorter and smoother labor. The pose encourages relaxation and flexibility, which are crucial during labor.

5. Aids in Enduring Labor Pain

Regular practice of the Butterfly Pose can help build stamina and resilience, which can be useful during labor. The pose’s calming effects can also reduce stress and tension, helping you cope better with labor pain.

6. Reduces Fluid Retention

Fluid retention, or edema, is a common issue during pregnancy. The Butterfly Pose’s gentle stretching and improved circulation can help reduce swelling, especially in the legs and ankles.

7. Aids Digestion

Pregnancy can affect digestion, leading to discomfort or constipation. The gentle movement and stretching in the Butterfly Pose can stimulate the digestive system, promoting better digestion and regularity.

8. Relieves Lower Back Pain

Pregnancy often puts extra pressure on the lower back. The Butterfly Pose helps stretch and relax the lower back, reducing pain and discomfort. This benefit is especially helpful as your belly grows and shifts your center of gravity.

9. Improves Posture

Maintaining a straight back and proper posture is essential during pregnancy to avoid strain and backaches. The Butterfly Pose encourages an upright position, which can help improve posture and alleviate spinal discomfort.

10. Reduces Stress and Anxiety

Pregnancy can be an emotionally challenging time, and relaxation techniques are crucial. The Butterfly Yoga during pregnancy promotes relaxation through deep breathing and gentle stretching, helping to reduce stress and anxiety, which can be beneficial for both the mother and the baby.

How to Do the Half Butterfly (Ardha Titli)?

The Ardha Titli Asana is another variation of the Butterfly pose or the Purna Titli Asana. It is good for people who are doing yoga for the first time.

1. Sit in a Padmasana(the lotus pose) if comfortable, or sit cross-legged on the floor.
2. Then, stretch one leg straight, leaving the other one folded.
3. Bend the right knee and put the right leg on the left thigh. Try to touch the left waist with the right sole.
4. Place the right palm on top of the right thigh.
5. Grasp the right toe firmly with the left hand.
6. Keep the spine and neck straight.
7. Inhale deeply and press the knee toward the floor.
8. Then, exhale and bring the knee up to the chest level.

Repeat it ten times and switch legs. Repeat the same on the other side.

The Ardha Titli Asana is as beneficial as the Butterfly Asana during pregnancy (2). It helps in easing pains and cramps which are experienced by many during pregnancy, and it also facilitates less painful and more comfortable deliveries.

How to Do the Full Butterfly Pose (Poorna Titli)?

The butterfly yoga pose during pregnancy is something that ante-natal specialists recommend. It is one of the most beneficial exercises to practice during the time of pregnancy. Here is the stepwise representation of the butterfly pose in pregnancy:

1. Sit in a padmasana(the lotus pose) if comfortable, or sit cross-legged on the floor.
2. Position yourself in such a way that the soles of your feet touch each other and your knees are bent outwards.
3. Try to pull your feet as much as possible, with both your hands holding your feet, towards the pubic area.
4. Straighten your spine.
5. Breathe in and place both your hands on your knees.
6. Breathe out and move your folded knees up and down (like a butterfly flaps it’s wings) and try to touch your knees on the ground (do not try too hard in case you are unable to touch your knees on the ground).
7. Breathe in and bring your knees up to the chest level.
8. Repeat the same process fifteen to twenty times.

FAQs

1. Can I practice the butterfly exercise during all trimesters?

Yes, you can practice the butterfly pose during pregnancy during all trimesters, but you should adjust your intensity and range of motion as your pregnancy progresses. In early pregnancy, you can maintain a deeper stretch, but as your belly grows, you may need to use props like pillows or yoga blocks to maintain comfort and avoid strain.

2. What if I have a history of hip or knee problems?

If you have a history of hip or knee problems, you should approach the Butterfly Pose with caution during pregnancy. Use supportive props like cushions under your knees, and avoid forcing the stretch. It’s best to consult with a healthcare provider or a prenatal yoga instructor to determine the safest way to practice this pose without aggravating existing conditions.

3. Is it safe to do the butterfly exercise if I’m at risk of preterm labour?

If you are at risk of preterm labor or have been advised to limit physical activity, you should consult with your healthcare provider before doing the Butterfly Pose. While it’s generally a gentle exercise, any pose that puts pressure on the pelvic region may require caution in such cases. Your provider can offer personalized advice based on your specific risk factors.

The Butterfly pose is believed to be one of the most gentle and therapeutic yoga poses. It not only helps in having a smooth delivery but also has other health benefits and also helps in releasing unwanted tension and stress if practised on a regular basis. Incorporate it into your yoga routine to experience the benefits.

References/Resources:

1. Devi. M, Renuka. K; Yoga in Pregnancy; Pondicherry Journal of Nursing; https://pjn.sbvjournals.com/doi/PJN/pdf/10.5005/jp-journals-10084-12158

2. Badhakonasana (Butterfly Pose); The Art of Living; https://www.artofliving.org/in-en/yoga/yoga-poses/badhakonasana-butterfly-pose

3. Yoga and pregnancy: A safe effective fitness option for moms-to-be.; UT Southwestern Medical Center; https://utswmed.org/medblog/yoga-and-pregnancy/

4. Yoga asanas for good digestion; The Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-asanas-for-good-digestion

5. Pregnancy Yoga: Poses for the Third Trimester; The Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/pregnancy-yoga-poses-for-the-third-trimester

6. Staying Active: Physical Activity and Exercise FAQs; American College of Obstetricians and Gynecologists; https://www.acog.org/womens-health/faqs/Staying-Active-Physical-Activity-and-Exercise

7. Gong. H, Ni. C, Shen. X, Wu. T, Jiang. C; Yoga for prenatal depression: a systematic review and meta-analysis (BMC Psychiatry); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323231/; February 2015

Also Read:

Pelvic Tilt Exercise in Pregnancy
Pregnancy Exercises for Normal Delivery
Exercises You Should Avoid when Pregnant
Abdominal Exercises to Do During Pregnancy

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