Butterfly Yoga Flap
Loosen tight hips & inner thighs with the Butterfly Yoga Flap! Gentle stretches for all levels.
The Butterfly Yoga Flap mainly works the hip adductors (inner thighs), core and hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Butterfly Yoga Flap Muscles Worked
Primary
Hip Adductors; Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Secondary
Long Thigh (sartorius); Abdominals (rectus abdominis)
Butterfly Yoga Flap Variations and Alternatives
How to do the Butterfly Yoga Flap
Sit on the floor with your spine straight and legs extended in front of you.
Bend your knees to bring the soles of your feet together, allowing your knees to fall out to the sides, forming a diamond shape with your legs.
Grasp your feet with your hands, or if you cannot reach your feet comfortably, hold onto your ankles or shins.
Draw your heels as close to your body as is comfortable, maintaining an upright posture.
Begin to gently flap your knees up and down, mimicking the motion of a butterfly's wings. Keep the movement controlled and avoid any jerky or forceful motions.
Continue flapping for a set duration or number of repetitions, focusing on the sensation of stretching in your inner thighs and hips.
You may hold the stretch without flapping for periods to increase the intensity of the stretch if desired.
Practice deep, controlled breathing throughout the exercise to facilitate relaxation and improve the stretch.
After completing the exercise, gently release your legs and return to a seated position with your legs extended forward to relax.
This exercise is primarily used to enhance flexibility in the hips and inner thigh region and can also serve as a meditative practice focused on rhythmic movement and breathing. It is suitable for individuals of all fitness levels.
---
Butterfly Yoga Flap FAQs
What muscles does the Butterfly Yoga Flap work?
The Butterfly Yoga Flap mainly works the hip adductors (inner thighs), core and hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the hip adductors, iliopsoas and gluteus medius.
What equipment do you need for the Butterfly Yoga Flap?
None. The Butterfly Yoga Flap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Butterfly Yoga Flap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Butterfly Yoga Flap variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Towel Bodyweight Kneeling Butterfly, Bound Angle Pose Baddha Konasana and Forward Butterfly Leaning Stretch.
Training calculators
Work out the numbers behind your training before your next session.