---
title: "Butterfly Yoga Pose"
description: "Sit on the floor with your legs bent and the soles of your feet pressed together, allowing your knees to fall out to the sides."
locale: en
slug: butterfly-yoga-pose
url: "https://hi.fitness/exercises/butterfly-yoga-pose"
primaryMuscle: "Quads"
equipment: ["Mat"]
category: "Yoga"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/edbcca7b-butterfly-yoga-pose.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Butterfly Yoga Pose

Sit on the floor with your legs bent and the soles of your feet pressed together, allowing your knees to fall out to the sides.

## How to do it

1. Sit on the floor with your legs bent and the soles of your feet pressed together, allowing your knees to fall out to the sides.
2. Hold your feet with both hands and sit up tall, then lean forward slightly towards the floor, creating a gentle arch in your back.
3. Press your knees gently towards the floor to deepen the stretch in your hips.
4. Hold the position for the desired duration, breathing deeply and evenly throughout.

## Form tips

- Maintain a gentle arch in your back while leaning forward to ensure a proper stretch and avoid straining.
- Inhale deeply and exhale slowly throughout the pose to help relax your muscles and enhance the stretch.
- Apply gentle pressure to your knees without forcing them down to prevent overstraining your hip joints.

## Similar exercises

- [Bodyweight Squat](https://hi.fitness/exercises/bodyweight-squat) - Quads · Bodyweight
- [Bulgarian Split Squat](https://hi.fitness/exercises/bulgarian-split-squat) - Quads · Other
- [Bodyweight Forward Lunge](https://hi.fitness/exercises/bodyweight-forward-lunge) - Quads · Bodyweight
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- [Bodyweight Rear Lunge](https://hi.fitness/exercises/bodyweight-rear-lunge) - Quads · Bodyweight
- [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other
- [Bodyweight Kneeling Sissy Squat](https://hi.fitness/exercises/bodyweight-kneeling-sissy-squat) - Quads · Bodyweight
- [Chair Squat](https://hi.fitness/exercises/chair-squat) - Quads · Other