Dynamic Butterfly Pose
Loosen tight hips & inner thighs with the dynamic butterfly pose! Gentle stretching & movement for increased flexibility.
The Dynamic Butterfly Pose mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dynamic Butterfly Pose Muscles Worked
Primary
Hip Adductors; Hip Stabilizer (gluteus minimus)
Secondary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
Dynamic Butterfly Pose Variations and Alternatives
How to do the Dynamic Butterfly Pose
Dynamic Butterfly Pose Stretching Instructions
Positioning:
Sit on the floor or a yoga mat with your legs extended in front of you.
Bring the soles of your feet together, allowing your knees to drop out to the sides. Your feet should be close to your body, and they can be held with your hands if that feels comfortable.
Movement:
While sitting up straight, gently press your knees down toward the floor to open your hips, feeling a stretch in your inner thighs.
Hold this position for a few seconds, focusing on your breathing.
To add movement, gently bounce your knees up and down, engaging your hip muscles. You can do this for about 10-15 seconds.
After the bouncing, return to the original position, holding your knees down.
Repeat the bouncing motion for a few more sets, taking deep breaths, and focusing on relaxing your hips with each exhale.
After several repetitions, come back to a neutral seated position. Take a moment to relax and notice how your body feels.
Dynamic Butterfly Pose FAQs
What muscles does the Dynamic Butterfly Pose work?
The Dynamic Butterfly Pose mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. The main muscles are the hip adductors and gluteus minimus.
What equipment do you need for the Dynamic Butterfly Pose?
None. The Dynamic Butterfly Pose is a bodyweight exercise, so you can do it anywhere.
What are some Dynamic Butterfly Pose 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.
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