How to Do Butterfly Yoga Pose

Butterfly Yoga Pose is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Butterfly Yoga Pose

  1. 01Sit on the floor with an upright spine and bring the soles of the feet together in front of the pelvis.
  2. 02Pull the heels as close to the groin as comfortable while holding the ankles or feet.
  3. 03Allow the knees to fall toward the floor using gravity to create a stretch in the inner thighs.
  4. 04Inhale to lengthen the spine and exhale while gently leaning the torso forward from the hips.
  5. 05Hold the position for thirty to sixty seconds while maintaining deep, diaphragmatic breathing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Butterfly Yoga Pose

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the outer edges of the feet together to create tension that helps the knees naturally drop closer to the floor.

Same coaching engine used inside the A90 app

05 / FAQ

Butterfly Yoga Pose questions

What muscles does Butterfly Yoga Pose work?

Butterfly Yoga Pose is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Butterfly Yoga Pose correctly?

Sit on the floor with an upright spine and bring the soles of the feet together in front of the pelvis. Pull the heels as close to the groin as comfortable while holding the ankles or feet. Allow the knees to fall toward the floor using gravity to create a stretch in the inner thighs. Inhale to lengthen the spine and exhale while gently leaning the torso forward from the hips. Hold the position for thirty to sixty seconds while maintaining deep, diaphragmatic breathing.

What is the A90 coach tip for Butterfly Yoga Pose?

Press the outer edges of the feet together to create tension that helps the knees naturally drop closer to the floor.

Is Butterfly Yoga Pose suitable for beginners?

Butterfly Yoga Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Butterfly Yoga Pose?

No. Butterfly Yoga Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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