How to improve your butterfly stretch - What NOT to do in Baddha Konasana
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- Опубликовано: 21 сен 2024
- In this video I discuss the yoga pose Baddha Konasana, and how to improve your butterfly stretch. A great inner thigh stretch, it is also often called butterfly pose or cobblers pose. As a yoga pose for tight hips it's essential you're not making this mistake in order to get the full benefits of baddha konasana and allow it to be a hip opener and stretch the adductors. The goal of butterfly stretch knees to floor is obtainable if we stop doing this ONE mistake.
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Excellent quick video for those of us who are not super flexible. Great help to get the benefits out of this posture and not just be uncomfortable and “gripping”.
Thanks!!!! Exactly what I was trying to convey!!! Glad you like it 😊
I love this! I don’t see very many yoga teachers offering accessibility. Truthfully I’ve only seen 1 - my teacher who i was fortunate enough to find along my journey. Thank you so much! :)
i can do this without feeling any pain... maybe bcs i used to do this when im learning taekwondo
I can also do this.
I am a small child 😄
Di, thank you! You are teaching me so much. I appreciate your kind, warm, awareness and attention to detail with the ability to teach. Masterful!
Awww thank you!
I love this stuff. Though I sometimes go off on an anatomy tangent and have to remember not everyone is an anatomy nerd like I am and have to cut things out. 😄😆
I over did the pressing of knees to go flat & I injured my but rotation muscles... & Now I cannot walk for weeks... It's triggered muscle spasms & my piriformis is pinching my sciatic nerve. Please do yoga with care & proper guidance. Never force a pose. Hare Krishna.
I'm no professional but I would bet my last dollar this is the best advice out there!! Thanks 👍😊
thanks!
I do ! ☺️
When I was little, my dance teacher used this pose to warm our bodies up, by making us gently "flapping our wings".
Also, I have a flexible body and the butterfly pose helped me keep my lower back straight. Now, it's the lotus pose.
If I also may, this pose could done outside yoga class.
At home for instance, while watching tv or eating. The key is to be comfortable enough to maintain it for a long time.
At last, be carefull with the knees !! 🚩🚩🚩
They need to be carefully and fully bented by the backs before taking care of the hips. It will protect them.
Oh yes been there! The crap I did to my body before I knew better 😉
Also be cautious of full lotus pose. But that's a whole video I need to do in itself! It's not good for the knees!
lol, even with a block my knees are still very much above my hips!!
I have just come across you on RUclips. I am so happy. Lovely clear instructions and I ❤️ the out takes at the end. I have subscribed and will most certainly take all your tips on board. I was specifically looking for wedges as I have arthritis in one wrist. Off to buy one now and how it eases the uncomfortable feeling for me. Thank you.
I have really been having troubles with my legs and ankles well meditating. But I really feel like everything you just said will correct or ease the pain lol, I am only 39 but my ankle is shot from skateboarding and I am new to meditation and just learning some yoga now for the first time. I am glad I came and seen your great work. thank you so much
Yeah injuries suck! i have one hip that will never be "right" from a dirtbike accident. That left hip will never be as open as my right. What issues do you have with your ankle? Balance problems? Pain? Strength?
@@DiHickman when I turn right, and step away with my left foot, my right ankle always cracks, I think it's just arthritis, but when I come up from sitting and forcing my legs crossed my ankle kills, and recently my hips too, but that was because I was forcing the knees down.
Hey Christopher, I have a few small suggestions for you as a Yoga Teacher myself! If you are finding some discomfort during meditation, I would suggest you use a small pillow to place under the sit bones, that way the hips are elevated from the knees. Not only will this help you to feel a little more supported during meditation, but it also helps to elongate the spine to help with opening the diaphragm slightly to ease the flow of the breath. If you are new to yoga, I highly suggest during your yoga practice notice poses that feel slightly uncomfortable and look up some modifications for the poses! Remember, yoga is your own practice modify if you need to, it’s really good you are listening to your body. Best of luck!
Hey Christopher, Katherine offered some great advice. I have a video about the modifications here: ruclips.net/video/aSjkcfW8bO8/видео.html
Cross legged I typically sit on a bolster/folded blanket. And usually have to support my left knee as it's ofter still angry from an old bike accident
Thank you, thank you, Thank you mam I really got my butterfly pose again thank you
Yay that's awesome!
didn't feel a darn thing, that's exactly how i felt :D
now i feel release too, thank you who ever you are :D
You're welcome 😊
Doesn’t hurt as much anymore thank you!
yay! That's what we want, less pain!
This is very helpful. When i do this pose in class I'm always looking around to see if everyones knees are up just as high as mine lol. I dont have a booster at home but i do have blocks 👍🏾👍🏾
A physio says it's okay to gently push above the knees, as you push up with the legs, to create resistance.
Yes that's a muscular release, PNF. I need to do a video on that. But most people JUST push down which isn't the same thing.
Thankyou for sharing this - I’m so frustrated at not being able to do this!! 💕
Welcome!
I always had a problem while going in for this position my bones in crotch area would hurt, moving my knees up and down was painful AF and I felt like my bone was short or something. Your tips really helped me, now I can do this position easily. ❤️
Glad it helped!
Thank you 😊
I'm starting to think there's something wrong with me, because I do this stretch and my knees always touch the floor (my feet together, spine straight), I don't know if I'm very flexible in the hip area or if I have a problem I don't know lol
probably just open in the hip, or the way your hips are made. Typically people fall into one of two camps, the ones who sit comfortably in butterfly, or the ones that sit in hero. I need to do a video about this!
@@DiHickman yes please! Ive always found hero pose to be so difficult!!
@@melloyellowblue yep see hero is easy for me! Either a hero or butterfly/pigeon.
When I do this yoga...my left inner thigh hurts becoz maybe I am not that much flexible so I am scared I won't do it anymore..I am confused should I continue or not..my muscles are really tight...is it ok to continue this pose
Did you watch the whole video?
Try elevating your pelvis, on a block or folded blanket, see if that helps.
I tried doing it with a block and although knees are closer to hip/waist, they are still higher than. Without the block, it's a huge difference.
Thanks for this video. Very helpful.
Glad it was helpful!
Thank you for the video! I am a dancer and have always struggled with this pose. Passively I can press my knees to the ground and and fold right over and I barely feel a stretch. But when I try to do this stretch actively I can just about sit up straight and my knees come way high up. Am I lacking in strength somewhere, how do I improve this? :) Thanks.
Need more strength in glutes and external rotators. Try these exercises ruclips.net/video/avR3Q5_cUPA/видео.html
Oh my God, thank you so much. I started to feel really stupid, that I cannot do this pose properly. It’s so much easier with a block.
right? I love it with a block!
Thank you for the advice
Any time
Hi I can do complete butterfly pose very easily and also sit like that for hours. Is it a problem or is it good??
It's fine, maybe look to see if you struggle with other poses like virasana/hero pose.
Even with a big block, my knees go WAY above my hips… I don't know what I'm doing wrong, I've been attempting this pose for years. Am I not relaxed enough?
Same for me!
Pro tip. If you can't bend forward, pull a table toward you and put your head on it. OR .. try to actually work on your stretching
I am suffering from knock knees and this cured me thank you sister 💜
You're welcome!
So your knock knees are fixed?
Thankyou so much ❤❤
You helped me Alot
Liked👍
Do you mean that over time sitting with the block will eventually lead to being able to do the butterfly pose? You didn’t say if that is the case…or is this advice to be able to sit in that position using a block?
both, this is a temporary easy fix and will eventually lead to allowing the muscles to relax and let go enough to need less support
@Summer_Fairy179 Hi, What exactly did you do? Sit on a block? Did that help get the knees lower? I need more info love.
Exellent mam you dolved the problem🎉❤🎉❤🎉❤
The k you so much for the good tip!!
you're so welcome! Hope it helped
This works. Thank you!
Thank you!!
Will this help with flexibility to eventually be able to do it without a bolster? Im trying to loosen my hips for this pose so the bolster is great to get the benefits. What do you recommend for hip stretching to be able to do this on the floor?
YES! I can say that with 100% certainty because it happened to me! When I first discovered the new alignment for me was lifting my hips up I had to sit on a bolster and 2 blankets. Over time I took it down to just a bolster, then 3 blankets, and so on. It takes TIME. Trust me there is no quick fix. It took about 5 years to get my knees down (but I had previous injury to my left hip from a motorbike fall). You can see the info in this video:
ruclips.net/video/GtbpEsh4K1U/видео.html
@@DiHickman thank you so much! This is encouraging!
@@emmmy494 You are so welcome! Seeing the progress (albeit slow progress) was a great sign my body was starting to let go of the stress. Good luck! It's a long journey but we gotta start somewhere!
@@emmmy494 Hey Emily, check this out for flexibility on the butterfly pose ; ruclips.net/video/kL-81iBucXo/видео.html . Hope it helps
My back is actually getting strain while doing directly on floor ??
Wait...how does that help you gain that same mobility once you remove the block though? I thought you had to stretch under tension to lengthen the muscles...so even with the block am I still going to have to push? I'm just not understanding how this will help me improve once the block is gone...
Exactly what I was thinking! Can't see how this modification helps one to progress.
@@raphaelalbert8110 because it doesn't lol 😆 I've tried this and it's a waste....
It’s because if you’re really in flexible you’re not able to push your legs down this is a progression. Your back must be straight and your arms need to be able to reach over to push your legs down, if they can’t then that’s why you use the block.
Also if you’re really in-flexible the stretch actually won’t target the right groin muscle
Another way to test is let go of your knees and feet and if your legs require friction to stay in place it’s better to use the block so your hips develop stability
Appreciate your sharing
✨Thank you so much!🙏🏻💗💫
Great video!
When im on the ground i can get my knees kind of low but still over the hip
But i cannot sit up tall at all and i need to sit on 2 blocks to sit upright
Do u have any tips on that?
What are you classing as "sitting upright" Neal? In this pose you typically should have a little flexion (forward bending) in your spine. I'd suggest staying on the blocks, and accepting it might take a LONG time. Heck it took me 5 years to get my knees down AND sit on the floor.
I'm gonna do a video on spine position in this pose - good idea!
Di Hickman thank you!
I mean by that that especially my lower back is bending backwards and even if i pull myself by my ankles my lower back stays in that position
But how to help the knees get down
time....
why is that bad if I push my legs down
Because you risk overstretching and injury
Hey! I have been trying this pose and my knees come very high. Even when seated on two yoga blocks they are still above hip level. I also cannot fold forwards at all there is just no give. What can I do to reap the benefits of this pose? So far it just feels painful in my feet, like an awkward way to sit - I feel no stretch in my groin/ hips or inner thighs.
Thanks in advance! Jaz
Sounds like you need to release the inner thighs first, I did a video about that on my channel ruclips.net/video/yhya1EEo1LY/видео.html
I also have a few hip mobility exercise classes you should try, check out my other videos
How many times to take
To arrive to floor ?
5 years
What !
5 years
I'll will do a middle split in 5 years
That's impossible it's take much times
@@horrorchannel604 really it depends on your body. This is a tight area for me and took 5 years doing it 5x a week
I can put my knees all the way down without pain
Same girl I was shocked why people can’t do this
@@zainabfatima169 I couldn’t do it and I was shocked when people could do it naturally! I couldn’t do it after 9 years of dancing either
My knees won't go down even while sitting on a block. Any advice to improve flexibility?
I have some videos specifically for mobility in the hips so check those out! Also check out the inner thigh somatic release with a block ( also on my channel)
@@DiHickman Thank you! 🙏🏼
So, it is actually good to push down the legs, btw i can puck them all way to the ground, idk if thats good for my legs but i just can do it, go to anna mcnulty instead, lol.
I still can't do it😣
took me 5 years! No quick fix, just time!
If even in butterfly someone stand on my legs and i still doesn't feel a pain much what does it mean?
Please don't do that. Too much risk of injury.
I have tried this but it's not working out
How long have you been doing it?
Alright, so my hips (mainly my right) is super inflexible and it actually hurts to sit in butterfly in a sharp pain sort of way. I can barely even sit cross legged, and the same right hip pops when I do leg lifts (it doesnt hurt, but its pretty loud and kind of embarassing). Do you think I should do anything different? Other than my hips going outward, I am pretty dang flexible especially on my right front split since I did gymnastics for 3 years
Where is the pain when you attempt butterfly? inner thigh? Outer thigh? glute? Deep in the hip? Does it occur in other poses? tree pose? or just when you have hip flexion and external rotation?
@@DiHickman its deep in the hip, underneath the tendon that connects the bone formation there and the thigh. and it only hurts when i am cross legged or butterfly posed, and only pops (non painfully) when i engage my core and leg muscles to lift my leg
@@DiHickman i can do the middle splits stretch just fine as well
@@mochiyeosang1908 hmmm weird. Definitely a flexion combined with an external rotation issue. Have you had any injury to the hip? Or related area (core/thigh/pelvis)
@@DiHickman not that i can recall. i used to do gymnastics and it was perfectly fine then.
Thank u so much😍😍😘😘
Love u
Most welcome 😊
My knees hurt doing this position. Any explanation?
Where do your knees hurt? Inner or outer? Behind the knee? Front of the knee?
Hi Di, l am new to your channel.
I suffer from a condition CFS.
I workout at home and l also do yoga too at home.
I have recently noticed, when l do the cobbler pose. My left/leg is in the nature movement. But
My right knee/leg is higher above my lip line(sticks up)
Is there anything l can do to improve it?
I.am unable to recieve medial help/phyco in my country UK. Due to having cfs, my case is rejected.
I hope you see my reply.💕
I always suggest to support the lifted leg, but also perhaps trying this release BEFORE cobbler pose: ruclips.net/video/0zLYWW9CNao/видео.html hope it helps
@@DiHickmanUpdate. l have justed completed your *Linked* upload yoga movements.
Afterwards minutes later, l did a cobbler pose. And l seen a slight distance/improvement already, very impressive. I have happy tears. 😢
l will continue doing the your upload until it is resolved and naturally movement returns properly. l love how natural and clearwith how you do your yoga movements, these movements will help my body even more, l find my yoga is more harder to combined, l think l was doing something wrong. BUT
It's a new year, new beginnings for me starting with your uploads as my guides, l felt more relax afterwards.
Di, You are a blessing.💗
I think you have uploads videos which people pay for.
Tbh, l can't afford to pay for them, sorry.
But if lts okay with you, l will continue to enjoy and complete your lovely uploads on this youtube page.
Thank you so much Di. I will put afew comments as support for you too.
Thanks Susan, glad you saw an improvement! Even a small success is a success!
And thank you! Comments, likes and shares help a lot on RUclips.
Let me know if you have suggestions for future videos 😊
What we can call that blue one ?
Yeah
Been stretching for weeks still carnt get the knees to the floor any tips
It takes longer than a few weeks! Took me four years from high knees to touching the floor ruclips.net/video/GtbpEsh4K1U/видео.html
@@DiHickman cheers for reply, new to this stretching, 4 years wow you have patience 😀
Cheers for link 👍
@@NoName-gu9tf my hips naturally do not open that way, I'm an internal rotator. So I had a lot of uplguing to do!
@@DiHickman Could you honestly tell me what the advantages are of now being able to do it?
Does it increase stability?
Does it even out leg length?
Does it have a positive effect on posture?
I'm curious as to what the advantages are and if it's even worth focusing more on the butterfly pose.
Advice for keeping soles of feet together? I struggle so hard
my advice is - don't. Unless the legs are on the floor they probably won't be together. How far do your legs come down
Nice good
🔥🔥🔥❤️thank you so much. That was great
You're so welcome!
Using 20kg weights on each knee a bad idea, can touch the floor
If your legs touch the floor what's the point in using weights?
Mine goes all the way down
How long did IT take
@@romeopinas7730 it didn’t take any time it was my first time trying and it went all the way down !
@@flowerneptune317 so you split?
@@romeopinas7730 yea
I didn't even feel the stretch.
?????????????????????????????????????????????
U look so cute ❤
good💋💋❤
Couldn’t you just lean forward?
Not if your legs are high, it's not possible
@@DiHickman oh ok, i usually grab my feet and pull them towards me while I lean forward. Not sure if it’s the same stretch but it feels good and I guess does the job lol thanks for the tips!
So😂