🦋 Butterfly (Bound Angle)

A calming seated stretch that gently opens the hips and pelvis and encourages relaxation — a soothing way to unwind and de-stress.

Yoga
Beginner
Hold 1–2 min
Daily
Mat (optional)

How to do it

Sit tall with the soles of your feet pressed together, knees falling open.
Hold your feet or ankles with both hands.
Sit up through the crown of your head, lengthening your spine.
For more stretch, hinge gently forward from your hips.
Breathe slowly and hold for 1–2 minutes.

Posture & form

Sit on a folded blanket if your lower back rounds.
Let your knees relax down naturally — never force them.
Keep your spine long, shoulders soft.
Fold from the hips, not by hunching your back.

Timing & how often

Hold 1–2 minutes, breathing slowly. Wonderful daily, and a gentle wind-down before bed.

Stay safe

Never push your knees down. Support them with cushions if your hips are tight.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

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Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.