Butterfly Exercise For Pregnancy to Improve Your Health – Is it Safe

4 min read

Written by Simran Dolwani

Simran Dolwani

Butterfly Exercise for Pregnancy to Improve Your Health

Butterfly exercise for pregnancy can help you stay fit during your pregnancy journey. This gentle exercise is easy to do and maintains your overall health. The butterfly pose is one of the easiest and simplest yoga exercises you can perform without assistance. Also known as Baddhakonasana (in Sanskrit), the exercise strengthens the lower body. It targets the hip area and improves muscle functionality. 

Further, the butterfly exercise for pregnancy (half and full butterfly poses) opens the inner thighs and stretches the pelvic floor muscles. This increases flexibility to boost the chances of normal delivery. Adding a butterfly pose to your prenatal yoga routine relieves stress on your muscles and alleviates pain and discomfort. This article will help you learn more about the butterfly pose and its effects. 

In This Article

Is Butterfly Exercise Safe During Pregnancy?

The butterfly pose is a safe exercise. It can assist in improving your physical, mental, and emotional health (1). This exercise is great throughout the pregnancy journey. However, it is highly effective in the last trimester as it triggers labor and promotes easy delivery. To ensure safety, it is crucial to consult your healthcare provider before indulging in any exercise routine or performing this pose. 

Why Should You Do the Butterfly Exercise When Pregnant?

Why Should You Do the Butterfly Exercise When Pregnant_

The butterfly pose is among the most convenient poses suggested to any woman during pregnancy. It can help in many ways, such as;

1. Relaxing the Body 

Your body experiences stress throughout pregnancy (2). Butterfly pose unwinds stress and reduces anxiety while calming your mind and body. 

2. Reducing Pain 

Low back pain and joint pain are some of the common symptoms of pregnancy that women are irritated with. Low-impact exercises like butterfly pose can decrease lumbar pain and increase joint mobility for proper functioning (3). 

3. Increasing Blood Circulation 

Some pregnant women may suffer from swelling in their hands and feet. Yoga poses like the butterfly pose can help to relieve this. It increases venous and arterial flow to balance the flow of oxygenated and deoxygenated blood (4). This is an essential phenomenon for maintaining the overall health of the mother and the baby. 

How to Do the Half Butterfly?

Half butterfly pose or Ardha Titli Asana is a perfect exercise if you are starting with yoga. Here’s how to do it. 

  1. Sit with your legs straight on the mat. 
  2. Bend your right knee and place the leg on your left leg close to the hip. 
  3. Your sole of the right leg should face upwards. 
  4. Hold the toes of your right leg with your left hand and gently pull and push the knee with your right hand. 
  5. Repeat the same on the other side. 
  6. You can do 10 repetitions on each side. 

How to Do the Full Butterfly Pose?

How to Do the Full Butterfly Pose

The full butterfly pose or Poorna Titli asana, is a good pregnancy workout. Follow the given steps to do it correctly. 

  1. Sit and fold your legs inward. The soles should be in contact. 
  2. Place your hands on the toes and hold them. 
  3. Try to bring your heels to the center of the pelvis or close to the genitals. During this, the muscles of the groin, pelvis, and inner thigh should be stretched. 
  4. Bend the thighs and knees in a butterfly wing-like position. Flap your thighs, similar to a butterfly. 
  5. You can control the speed as per your requirements. However, it’s good to start slow. 
  6. You can perform 10 to 12 repetitions. And take a break of a few seconds and repeat the exercise. 
  7. You may do 2 sets of 10 repetitions. 

When to Avoid Butterfly Exercise For Pregnancy 

The butterfly pose is a safe and effective exercise during pregnancy. However, it might not be suitable if you have conditions like sciatica, arthritis, knee injuries, or severe joint pain. Plus, it’s better to avoid it if there is high joint instability or if you have any cardiac or respiratory disorders (5). 

Butterfly exercise for pregnancy is a great way to relieve body stress and pain. It’s an effective exercise to give a quick stretch to your muscles, especially the hip and pelvic floor. Plus, it strengthens muscles to ensure a safe delivery. Further, you can consult your healthcare provider before adding the butterfly pose to your exercise routine. 


1. Is the Butterfly Position Good for Labor?

Butterfly exercise is a good exercise to prepare for labor. It stabilizes your pelvic joint and increases flexibility to ease normal delivery. 

2. Who Should Not Do Butterfly Exercise?

Women who have a high-risk pregnancy can avoid butterfly exercise. Furthermore, it can be avoided in conditions such as fatigue, joint issues, etc. 

3. Does Butterfly Exercise Increase Pelvic Size? 

Butterfly exercise can lengthen pelvic floor muscles, thereby increasing pelvic size. It widens the hips and boosts flexibility. 


  1. YOGA AND PRANAYAMA DURING PREGNANCY [https://www.researchgate.net/publication/358047495_YOGA_AND_PRANAYAMA_DURING_PREGNANCY]
  2. Yoga practices in Social Anxiety Disorder (SAnD): A case report WSR to paruresis -[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468380/]
  3. Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions -[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424788/]
  4. Effects of Yoga on Utero-Fetal-Placental Circulation in High-Risk Pregnancy: A Randomized Controlled Trial -[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320907/]
  5. Exercise in Pregnancy –
Simran Dolwani,Bachelors in Physiotherapy

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