Butterfly Yoga Pose
Expert Advice
Focus on keeping your spine straight and elongating through the torso. Use your elbows to gently press your knees down to deepen the stretch without forcing them.
How-to-do Steps
- Sit with your spine straight and 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 feet or ankles and sit up tall.
- Gently press your knees down with your elbows if needed.
- Hold the pose for several deep breaths, focusing on relaxing your inner thighs.
Track Butterfly Yoga Pose in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Butterfly Yoga Pose primarily targets the Biceps, Quads, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps34%
Quads33%
Glutes33%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Butterfly Yoga Pose work?
Butterfly Yoga Pose primarily targets the Biceps, Quads, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Butterfly Yoga Pose?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Butterfly Yoga Pose suitable for beginners?
Yes, Butterfly Yoga Pose is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
