TETSUButterfly Yoga Pose
The Butterfly Yoga Pose is a bodyweight exercise for the upper legs that primarily targets the adductors, with the hamstrings and groin assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Butterfly Yoga Pose
- 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.
Common questions
What muscles does the Butterfly Yoga Pose work?
The Butterfly Yoga Pose primarily targets the adductors. The hamstrings and groin work as supporting muscles.
What equipment do I need for the Butterfly Yoga Pose?
None. The Butterfly Yoga Pose uses your body weight only, so you can do it anywhere.
How many sets and reps of the Butterfly Yoga Pose should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Butterfly Yoga Pose works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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