Butterfly pose (Badhakonasana) helps to relax and stretch the thighs and back, increasing flexibility particularly in the hips. It can relieve stress and stimulate the digestive and reproductive organs.
Butterfly is a relaxed posture, and modifying the classic pose by bending forward and placing a block under the forehead allows you to truly rest in this posture without straining your back.
Butterfly Pose with a Block: How to Do it Step-by-Step
Begin in a seated posture and place a block in front of you on the mat. Draw the soles of the feet together and drop the knees wide.
Exhale to bring your chest forward and slowly lower down until your forehead is resting on your block. Keep your hips touching the mat.
Keep your upper arms in line with your shoulders, and your forearms extended alongside the block with your palms facing up. Remain in this posture for 1-5 minutes.
Come out of the pose by flipping your palms to face down and gently pushing back up to seated, with your core engaged.