When Not to Do Butterfly Pose

Butterfly Pose (Baddha Konasana, also Bound Angle or Cobbler’s Pose) is one of the most popular poses in yoga classes. It is also one of the most recommended poses in prenatal yoga.

Butterfly Pose is a hip opener that stretches the inner thighs and can help relieve pain in the lower back. It is one of the most recommended prenatal poses because it creates space around the pelvis, opening and loosening the hip joints, and helps reduce compression in the lower back. Low back pain is one of the most common complaints among pregnant women and this pose, based on referrals, is a potential solution.

While rarely discussed, the truth is many people shouldn’t do Butterfly Pose or should approach it with caution, as there is a chance it might actually increase, not alleviate, your back pain.

During pregnancy, the hormone Relaxin helps loosen your joints to prepare the body for delivery. And the hips bare a lot of the burden of opening. That is why teachers often encourage such opening with this Butterfly Pose. But with the increased mobility comes increased instability.

Women who have instability in their hips are more likely to get injured and have increased low back pain. Too much flexibility, as well as various conditions like scoliosis and leg length discrepancies, can increase the likelihood of instability in the hips, particularly in the sacroiliac joint.

The Sacrum (in red) connects to the hip bones at the SI Joint.
BodyParts3D is made by DBCLS, CC BY-SA 2.1 JP, via Wikimedia Commons

The sacroiliac (SI) joint connects the sacrum to the hip bones (iliac crests). As you pull your legs apart (abduction) and externally rotate your legs (femurs) in Butterfly Pose the space between your sacrum and hip bones increases, which for some people can release some compression but for others can place stress on the SI joint. If you already have SI joint pain from any type of hip asymmetry (like scoliosis or leg length discrepancies) this type of position can increase pain, especially if you lean forward in the pose, which can further strain the transverse ligaments of the sacrum.

This isn’t to say that Butterfly Pose can be helpful for some. But people with SI joint instability (which often includes pregnant women and those with other asymmetry conditions) should be aware that the pose can make low back pain worse. My leg length discrepancy combined with pregnancy makes Butterfly Pose very uncomfortable and increases my pain, so I have to avoid or modify it. 

So, what can you do?

First, determine if your low back pain is associated with your SI joint. The best way to do this is through getting medical advice. The main symptoms are low back pain that can radiate to the groin, hip, or buttocks. It is often on one side, but can affect both, and can be dull or sharp. As these symptoms are broad and can be indicative of several different ailments, getting medical guidance can save a lot of experimenting and time.

Second, during an active flareup of low back pain, avoid poses that can make SI joint pain worse. This can include yoga poses like Butterfly Pose, twists, and forward folds.

Third, if you are just susceptible to SI joint pain and instability but not actively in pain there are ways to support Butterfly Pose to reduce joint stress. The best way is to roll up blankets or towels to place under the outsides of each thigh. This reduces the weight of your thighs on your ligaments. I also find that keeping my feet farther away from my pelvis reduces the amount of external rotation and abduction, and therefore reduces the stretch. So often people press down on their thighs or knees to increase the stretch in Butterfly Pose, but that only increases stress on the joint, so those susceptible to SI joint strain shouldn’t do this. Another way to practice this pose but reduce the risk of joint pain is through limiting the time you spend in the pose. The longer you are in the pose the more stress you impose on the joint.

The best ways to keep a healthy SI joint is through stabilizing and strengthening the muscles around the SI joint and limiting overstretching. Butterfly Pose can often fit into such a practice, but be mindful of when it might not be appropriate for you.