Butterfly Yoga Pose

Muscles worked

Setup

1. Sit tall on the floor with your legs extended straight in front of you.
2. Bend your knees and pull your heels toward your pelvis as far as comfortable.
3. Press the soles of your feet together and allow your knees to drop out toward the sides.
4. Grasp your feet or ankles firmly with both hands, keeping your chest lifted.

How to do it

1. Inhale deeply to lengthen your spine, drawing your shoulder blades down and back.
2. Exhale as you gently engage your glutes to press your knees closer to the floor.
3. Maintain a slow, steady breathing pattern, holding the static stretch for 30-60 seconds.
4. To exit, use your hands to lift your knees back together before straightening your legs.

Form checklist

• Keep your spine long and avoid rounding your lower back or shoulders.
• Ensure the soles of your feet remain pressed firmly together throughout the hold.
• Keep your neck neutral and gaze forward to maintain spinal alignment.
• Avoid 'bouncing' the knees; use steady, controlled pressure to deepen the stretch.

Pro tips

• Gently use your elbows to apply light downward pressure on your inner thighs to increase the adductor stretch.
• Imagine opening your feet like the pages of a book to encourage greater external rotation in the hip joints.

Make it harder

• Slowly hinge forward from the hips, keeping a flat back, to bring your chest toward your feet.
• Pull your heels closer to your groin to increase the intensity of the stretch on the inner thighs.

Frequently asked

What muscles does the butterfly yoga pose work?

The butterfly yoga pose primarily targets the adductors, biceps, glutes, and quadriceps, and also works the hip flexors and obliques as secondary muscles.

What equipment do you need for the butterfly yoga pose?

The butterfly yoga pose requires no equipment — just your body weight.

Is the butterfly yoga pose good for beginners?

The butterfly yoga pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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