Butterfly Yoga Pose

Butterfly Yoga Pose


A yoga pose where the practitioner sits with their legs bent and the soles of their feet touching, resembling the wings of a butterfly. The pose is meant to stretch the hips, groin, and inner thighs.

Muscle Group

Equipment Required

Butterfly Yoga Pose Instructions

  1. Start by sitting on the floor with your legs straight out in front of you.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  3. Bring your heels as close to your body as possible.
  4. Place your hands on your ankles or feet.
  5. Take a deep breath in and lengthen your spine.
  6. As you exhale, gently press your knees down towards the floor.
  7. Keep your feet close to your body and avoid forcing your knees down too far.
  8. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  9. To release the pose, use your hands to gently bring your knees back together and straighten your legs out in front of you.

Butterfly Yoga Pose Form & Visual

Butterfly Yoga Pose

Butterfly Yoga Pose Benefits

  • Stretches the inner thighs and groin muscles
  • Relieves tension in the hips and lower back
  • Improves flexibility in the hip joints
  • Helps to reduce menstrual discomfort and symptoms of menopause
  • Calms the mind and reduces stress and anxiety

Butterfly Yoga Pose Muscles Worked

  • Chest muscles
  • Shoulder muscles
  • Upper back muscles
  • Abdominal muscles
  • Hip muscles
  • Thigh muscles
  • Gluteal muscles

Butterfly Yoga Pose Variations & Alternatives

  • Half Butterfly Pose
  • Full Butterfly Pose
  • Bound Angle Pose
  • Reclining Bound Angle Pose
  • Butterfly Forward Fold
  • Butterfly Twist
  • Butterfly Shoulder Opener
  • Butterfly Hip Opener