Adductors · Body weight · Beginner
How to do Butterfly Yoga Pose
The butterfly yoga pose is a seated stretch that targets the adductors and inner thighs. It is commonly used to improve flexibility and mobility in the hips and groin area.
- Primary muscle
- Adductors
- Also works
- Hamstrings and Groin
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Butterfly Yoga Pose, step by step
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Hold onto your ankles or feet with your hands.
- Sit up tall and lengthen your spine.
- Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
- Hold this position for a few breaths.
- To release, slowly bring your knees back up and extend your legs.
Muscles worked
Butterfly Yoga Pose works your adductors as the main mover, with help from your hamstrings and groin.
Track Butterfly Yoga Pose in SPLYT
Butterfly Yoga Pose is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More adductor exercises
Assisted Side Lying Adductor StretchAdductors · Assisted
Assisted Side Lying Adductor Stretch With IntermediateAdductors · Assisted
Cable Hip AdductionAdductors · Cable
Lever Seated Hip AdductionAdductors · Leverage machine
Side Lying Hip AdductionAdductors · Body weight
Side Plank Hip AdductionAdductors · Body weight
More with just your bodyweight
Calf Push Stretch With Hands Against WallCalves · Body weight
Calf Stretch With Hands Against WallCalves · Body weight
Captains Chair Straight Leg RaiseAbs · Body weight
Chair Leg Extended StretchHamstrings · Body weight
Chair Style Standing CalvesCalves · Body weight
Chest And Front Of Shoulder StretchChest · Body weight