Butterfly Yoga Pose
- Target muscle
- Brachialis, Sartorius
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Biceps Brachii, Pectineous
- Equipment
- Body weight
- Body part
- Thighs
- Type
- Stretching
The Butterfly Yoga Pose (Baddha Konasana, or bound angle pose) is a seated stretch that opens the inner thighs and groin, lengthening the adductors (adductor brevis, adductor longus, adductor magnus) and pectineus. The sartorius assists at the hips, while your arms — using the brachialis and biceps brachii — hold the feet and support the posture. It is a calming way to improve hip mobility and ease tightness from sitting or training.
How to do the Butterfly Yoga Pose
- 1Sit on the floor with your back tall and your legs extended in front of you.
- 2Bend both knees and draw the soles of your feet together, letting your knees fall out to the sides.
- 3Clasp your feet or ankles with your hands, engaging the brachialis and biceps brachii to hold the position gently.
- 4Slide your heels in toward your groin only as far as is comfortable, keeping your spine long and chest lifted.
- 5Relax your inner thighs and let your knees ease toward the floor under their own weight — never force them down.
- 6Breathe slowly and deeply, and on each exhale allow the adductors and groin to release a little further.
- 7Hold the stretch for 30 seconds to 2 minutes, keeping your shoulders soft and your back upright.
- 8To release, use your hands to bring your knees back together, then extend your legs to finish.
Form tips
- Sit on the edge of a folded blanket or cushion to tilt your pelvis forward and let your knees drop more easily.
- Hinge gently from the hips rather than rounding your lower back if you want to deepen the stretch.
- Keep the movement static — settle into the position and let gravity do the work instead of pulling.
- Press the soles of your feet together lightly to feel an even stretch through both inner thighs.
- Breathe steadily throughout; a slow exhale helps the adductors and pectineus relax into the pose.
Common mistakes
- Bouncing the knees up and down, which can strain the adductors instead of lengthening them safely.
- Forcing the knees toward the floor with your hands, placing excess stress on the groin and hip joints.
- Rounding the upper back and collapsing the chest, which shifts the stretch away from the inner thighs and strains the spine.
- Pulling the heels in too close too soon, causing groin discomfort and tempting you to tense the muscles you want to release.
- Holding your breath, which tightens the muscles and works against the stretch.
Frequently asked questions
What muscles does the Butterfly Yoga Pose stretch?
It mainly stretches the inner-thigh adductors (adductor brevis, adductor longus, adductor magnus) and the pectineus, with the sartorius involved at the hip. Your arms use the brachialis and biceps brachii to hold the feet.
How long should I hold the butterfly stretch?
Hold it for 30 seconds to 2 minutes, breathing slowly. For better hip mobility, repeat for 2 to 3 rounds and let the groin relax a little more on each exhale.
Is the Butterfly Yoga Pose good for beginners?
Yes. It is a gentle, body-weight stretch with no equipment. Beginners can keep the heels further from the groin and sit on a cushion to make it comfortable, never forcing the knees down.
Why do my knees stay high in the butterfly pose?
High knees usually mean tight adductors and hips, which is normal. Avoid pushing them down; let them lower gradually over weeks of regular practice as the inner thighs loosen.
Should I feel this stretch in my knees?
No — you should feel it in your inner thighs and groin. If you feel strain in the knees, move your feet further from your body and let your knees rest higher to ease the pressure.
