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Visual demonstration of the Butterfly Yoga Pose exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Adductors
Secondary muscles
Hip flexors
Equipment
Bodyweight
Exercise guide

Butterfly Yoga Pose

4 steps Updated 29/08/2026

Butterfly Yoga Pose is a bodyweight exercise targeting Adductors (Adductor Longus, Adductor Brevis, Adductor Magnus).

Step by step

How to perform it

  1. Sit on the floor with your legs bent and the soles of your feet pressed together, allowing your knees to fall out to the sides.
  2. Hold your feet with both hands and sit up tall, then lean forward slightly towards the floor, creating a gentle arch in your back.
  3. Press your knees gently towards the floor to deepen the stretch in your hips.
  4. Hold the position for the desired duration, breathing deeply and evenly throughout.
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Last updated: 29/08/2026

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Butterfly Yoga Pose

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