Butterfly Pose
- Beginner
- Yoga
- Mobility
Butterfly pose sits you tall with the soles of your feet together and your knees dropping open to the sides. Holding your feet and folding forward from the hips stretches the adductors through a passive hold. Beginners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Adductors
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit tall and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Hold your feet and hinge gently forward from the hips.
- Relax your shoulders and breathe into the stretch.
Form cues
- Ease into the fold gradually instead of bouncing.
- Rest your hands lightly instead of gripping your feet.
- Keep your gaze soft and down, not straining your neck.
Common mistakes
- Spine rounds as you sit. Sit up on your sit bones, spine tall.
- Knees stay pinned up near your chest. Relax your inner thighs to let your knees drop.
- Shoulders creep up while you fold. Keep your shoulders relaxed away from your ears.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon