Exercise guide · Beginner · Stretch

Butterfly Yoga Pose: How to Do It & Muscles Worked

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 muscles
Not recorded
Secondary muscles
Hamstrings
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the butterfly yoga pose
Front view: muscles worked by the butterfly yoga pose. Secondary: hamstrings.
Back view: muscles worked by the butterfly yoga pose. Secondary: hamstrings.
Primary Secondary

How to do the butterfly yoga pose

  1. Step 1: Sit on the floor with your legs extended in front of you.
  2. Step 2: Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  3. Step 3: Hold onto your ankles or feet with your hands.
  4. Step 4: Sit up tall and lengthen your spine.
  5. Step 5: Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
  6. Step 6: Hold this position for a few breaths.
  7. Step 7: To release, slowly bring your knees back up and extend your legs.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.