How to do the Butterfly Yoga Pose
Butterfly Yoga Pose is a beginner single-joint isolation pushing exercise targeting the Adductors in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Groin.
Butterfly Yoga Pose demonstration · © GymiaFit
Butterfly Yoga Pose at a glance
- Primary muscles
- Adductors
- Secondary muscles
- Hamstrings, Groin
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Butterfly Yoga Pose step by step
- 1Sit on the floor with your legs extended in front of you.
- 2Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- 3Hold onto your ankles or feet with your hands.
- 4Sit up tall and lengthen your spine.
- 5Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
- 6Hold this position for a few breaths.
- 7To release, slowly bring your knees back up and extend your legs.
Butterfly Yoga Pose — questions
What muscles does the Butterfly Yoga Pose work?
The Butterfly Yoga Pose primarily targets the Adductors. It also recruits the Hamstrings, Groin as secondary movers.
What equipment do I need for the Butterfly Yoga Pose?
None — the Butterfly Yoga Pose uses your bodyweight only, so it works at home with nothing but floor space.
Is the Butterfly Yoga Pose suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Butterfly Yoga Pose?
Side Lying Hip Adduction (male), Assisted Side Lying Adductor Stretch, Cable Hip Adduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Butterfly Yoga Pose demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.