Forward Bound Angle Pose (Butterfly Fold) anatomy

Forward Bound Angle Pose (Butterfly Fold) · Adho Mukha Baddha Konasana · Tư thế cánh bướm gập người

Forward Bound Angle Pose (Butterfly Fold) mainly works iliopsoas; it stretches adductors, gluteus maximus, fibularis group, erector spinae; biceps brachii stabilize.

Opening the 3D model…

Sit as in Bound Angle Pose: soles together, heels a comfortable distance from the groin, knees open to the sides, hands holding the feet. Inhale to lengthen the spine; exhale and fold forward from the hips, bringing the belly and chest toward the feet, elbows resting lightly on the shins or calves without pushing the knees down. Once the pelvis can tilt no further, let the back round softly, the head moving toward the feet and the neck relaxed. The adductors stretch more deeply than in the upright seat, along with the glutes and the back extensors. With low back pain or a disc problem, keep the back long and fold only a little; with stiff hips, sit on a folded blanket and move the feet farther from the groin.

Muscles in this pose

Working (contracting): Iliopsoas

Stretching: Adductors, Gluteus maximus, Fibularis group, Erector spinae, Multifidus, Quadratus lumborum, Trapezius, Rhomboid major, Splenius capitis

Stabilizing: Biceps brachii

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Draws the torso forward from the hips as the fold begins
• Adductors · Stretching: Main stretch; folding deepens it along the inner thighs
• Gluteus maximus · Stretching: Stretched as the hips flex deeply and turn out
• Fibularis group · Stretching: Feet in inversion, soles pressed together
• Erector spinae · Stretching: Lengthens as the torso folds and the back rounds softly
• Trapezius · Stretching: Stretched as the upper back rounds
• Splenius capitis · Stretching: The back of the neck lengthens as the head drops toward the feet
• Biceps brachii · Stabilizing: The hands hold the feet and pull lightly to draw the torso forward

Practice cues

• Sit on the edge of a folded blanket so the pelvis tilts forward easily
• Fold from the hips first and let the back round only at the end
• Rest the elbows lightly on the shins; don't press the knees to the floor

Benefits

• Deeply stretches the adductors and inner groin
• Stretches the glutes and the back muscles
• The inward shape and slow breathing help the body relax

Cautions / contraindications

• Use caution with low back pain or a disc problem; keep the back long and fold less
• Use caution with knee pain or a groin injury; put blocks under the thighs and don't press the knees
• In pregnancy, fold only slightly with a long back, leaving room for the belly

Easier variations

• Sit on a folded blanket and move the feet farther from the groin
• Rest the forehead on a bolster or block so the torso is supported

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Caterpillar Pose Paschimottanasana (Yin)
• Tortoise Pose Kurmasana
• Seated Cat Pose Upavistha Marjaryasana
• Seated Forward Bend Paschimottanasana
• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Head-to-Knee Forward Bend Janu Sirsasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)