Butterfly II
| Sanskrit Name: | Baddha Konasana |
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| Similar Pose Names: | Cobbler,Bhadrasana |
| Category: | Seated & Floor |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pregnancy Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Animal, Hip Opener, Seated, Seated & Floor, Stretch |
| Anatomy: | Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Therapy: | Anxiety, Eye fatigue, Poor Posture, Stress |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Sit in a comfortable seated position with plenty of space for belly. Bring soles of feet together and keep heels as close as feels comfortable. Hold feet or ankles and let knees open out to sides. Gently flutter legs up and down without forcing them. Keep spine long, shoulders soft, and breath easy.
Trimester 1, 2, 3. Open hips and inner thighs. Encourage gentle movement through pelvis and legs. Create more space for belly in seated work. Support relaxation while keeping body softly active.
Beginner: Sit on a folded blanket or cushion and keep leg movement very small. Intermediate: Hold ankles or feet and gently flutter knees with a tall spine. Advanced: Bring heels a little closer and add a slightly quicker butterfly movement without forcing the hips.
Sit on enough support to make space for belly. Avoid pressing knees down or bouncing hard if it causes pelvic pain, hip discomfort, or any strained breathing.
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Butterfly II For Prenatal Yoga
Butterfly II is one of hundreds of exercises in the Online Pregnancy Lesson Planner.
If Butterfly I is the quiet, settled version of the pose, Butterfly II is its slightly more lively cousin. Not wild. Not chaotic. Just a little more fluttery. It works beautifully as a follow-up to Butterfly I, because Butterfly I helps students arrive, soften, and open gently through the hips, while Butterfly II adds a little movement to that same shape. It is a bit like opening the windows after tidying the room. Same basic space, but now with a little fresh air moving through it. Baby may approve of this very much indeed.
Why Teach Butterfly II in Prenatal Yoga?
Butterfly II is a lovely prenatal pose because it combines hip opening with gentle movement. It can help students soften the inner thighs, encourage circulation through the legs, and explore a little mobility in the pelvis without asking for a big stretch. During pregnancy, that sort of gentle repetition can feel far more useful than hauling oneself into some noble, silent shape and hoping for the best.
It also makes excellent sense after Butterfly I. Once students have found the basic position and settled into it, Butterfly II can bring a little more life into the hips and legs without changing the shape completely. It feels familiar, but more active. Comfortable, but not sleepy.
And baby? Baby gets a soft little rhythm, a mother who is breathing, and a body creating a bit more room instead of bracing against itself. A very decent arrangement.
How to Teach Butterfly II for Prenatal Yoga
Sit in a comfortable seated position with plenty of space for the belly. Bring soles of the feet together and keep heels as close as feels comfortable. Hold the feet or ankles and let knees open out to the sides. Gently flutter the legs up and down without forcing them. Keep the spine long, shoulders soft, and breath easy.
Teaching Tips for Prenatal Butterfly II
Prenatal Butterfly II works best when the movement stays soft and sensible. The aim is not to flap the knees wildly as though trying to take off. The aim is to create gentle mobility, release some tension, and let the hips feel a little less cross with the rest of the body.
Useful reminders:
sit on support to create more space for the belly
keep the butterfly movement small and easy
hold the feet or ankles without gripping
keep the spine long and the shoulders soft
let the knees move freely without pushing them down
stop before the pose turns into a pelvic argument
Think less “frantic butterfly in a storm” and more “pregnant woman sensibly airing out her hips.”
10 Beginner Modifications For Prenatal Butterfly II
Beginner 1: Sit on a folded blanket or cushion and keep the leg movement very small.
Beginner 2: Move the feet further away from the pelvis for less intensity.
Beginner 3: Hold behind the thighs instead of the feet if that feels easier.
Beginner 4: Sit with the back lightly against a wall for support.
Beginner 5: Keep the knees mostly still and add only a tiny flutter.
Beginner 6: Place cushions under the thighs for extra support between movements.
Beginner 7: Practise for a few breaths, then pause and rest.
Beginner 8: Keep one hand behind the body for extra support.
Beginner 9: Sit on a chair and open the knees gently if floor sitting feels awkward.
Beginner 10: Let the feet be further forward to create more space through the belly and pelvis.
10 Intermediate Modifications Prenatal Butterfly II
Intermediate 1: Hold ankles or feet and gently flutter the knees with a tall spine.
Intermediate 2: Bring the feet a little closer if the hips feel open enough.
Intermediate 3: Keep the fluttering steady for three to five slow breaths.
Intermediate 4: Sit away from the wall and support the spine actively.
Intermediate 5: Add a soft lift through the breastbone as the knees move.
Intermediate 6: Pause between rounds and notice the release through the hips.
Intermediate 7: Keep the movement light and rhythmic rather than fast.
Intermediate 8: Rest hands on ankles and soften the jaw and shoulders.
Intermediate 9: Stay upright and breathe calmly through the whole pose.
Intermediate 10: Alternate between stillness and fluttering for a gentler practice.
10 Advanced Modifications Prenatal Butterfly II
Advanced 1: Bring heels a little closer and add a slightly quicker butterfly movement without forcing the hips.
Advanced 2: Hold the pose upright for five to eight steady breaths between rounds.
Advanced 3: Keep the spine tall while the knees flutter a little more briskly.
Advanced 4: Add a tiny forward tilt from the pelvis while keeping plenty of belly space.
Advanced 5: Alternate between small fluttering and stillness with control.
Advanced 6: Stay longer in the pose while keeping the breath soft and easy.
Advanced 7: Draw the heels in slightly only if the pelvis feels comfortable.
Advanced 8: Keep the chest broad and the shoulders soft as the legs move.
Advanced 9: Add a gentle pulse of the breath with the fluttering movement.
Advanced 10: Practise with less support if the body feels spacious and steady.
A Few Lovely Things to Say in Class
Sometimes a pose lands better when it is wrapped in kinder words.
You might say:
“Let the legs move lightly, as though the hips are sighing.”
“Make space for the baby and soften around the breath.”
“Keep the movement gentle and the jaw even gentler.”
“Let this feel freeing, not forceful.”
“A little flutter can do a lot.”
That last one is worth remembering. Most babies are not keeping score on butterfly speed or elegance. They are much more likely to enjoy a mother who is breathing well, moving kindly, and no longer treating her hips as a personal enemy.
Conclusion: Soft Movement After Soft Opening
Butterfly II for prenatal yoga is gentle, simple, and surprisingly helpful. It offers a soft opening through the hips and inner thighs, adds a little movement where things may feel sticky or heavy, and works beautifully after Butterfly I. First the body settles. Then it softens. Then it begins to move a little more freely. It is a very sensible sequence.
The beauty of prenatal yoga is that even the smallest movements can bring meaningful relief. Butterfly II can be slower, smaller, and more supported, and still do its job beautifully. For access to hundreds more pregnancy-safe exercises, teaching ideas, and class-planning resources, explore the Online Pregnancy Lesson Planner.
