butterfly yoga pose
A upper legs exercise targeting the adductors, performed with body weight.
How to do 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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track butterfly yoga pose in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →