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.
Also Works
HamstringsGroin
How to Perform
1
Sit on the floor with your legs extended 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
Hold onto your ankles or feet with your hands.
4
Sit up tall and lengthen your spine.
5
Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
6
Hold this position for a few breaths.
7
To release, slowly bring your knees back up and extend your legs.
Pro Tips
•Sit on the edge of a folded towel or yoga block to tilt your pelvis forward, making it easier to keep your spine straight.
•Use your elbows to gently press your knees toward the floor rather than forcing them down with your hands.
•Focus on lengthening your spine upward before folding forward; a tall Spine Stretches the adductors more effectively.
Common Mistakes
•Rounding the upper back and collapsing the chest forward, which limits the hip stretch and compresses the spine.
•Forcing the knees down aggressively, which can strain the groin muscles or inner knee ligaments.
•Holding your breath during the stretch; breathe deeply and let each exhale deepen the stretch naturally.