Butterfly Pose: How-to, Benefits & Variations
Butterfly pose opens inner thighs and hips. Sit with soles of feet together, knees wide, and gently press knees toward the floor.
Butterfly Pose: How-to, Benefits & Variations
Sit tall, bring the soles of your feet together, and let your knees fall open. Butterfly pose stretches your inner thighs and hips in a position that most adults have not visited since childhood. The tightness you feel is accumulated: years of sitting in chairs, crossing legs, walking in straight lines. This pose does not fix that overnight. But ten minutes a day gives your hips space they have been silently asking for.
Restore And Reset 4
Jessica Casalegno
How to Do Butterfly Pose
Start in the initial position for butterfly pose. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Mish Naidoo adds: "Every time you inhale, think of lengthening through the spine, and as we exhale, we can fold forward."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The butterfly pose directly supports this by targeting key muscle groups.
Coach's Tips
"Focus just on squeezing inner thighs to pull those inner thighs all the way together, closing your hips." - Jessica Casalegno
Jessica Casalegno
"Take a hold of the block behind the back of the head. Inhale, elbows out. Exhale, drive the elbows in."
"Every time you inhale, think of lengthening through the spine, and as we exhale, we can fold forward." - Mish Naidoo
Mish Naidoo
"If you want, you can reach your hands above your head... opposite forearm to opposite elbow" - Linda Chambers
Linda Chambers
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The butterfly pose supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Butterfly Forward Fold
lowReclined Butterfly Pose with Block
lowReclined Butterfly Pose
lowReclined Butterfly Pulses
lowReclined Butterfly Hold
lowReclined Butterfly Crunches
lowBenefits
Strengthens and conditions the whole body
The butterfly pose builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The butterfly pose directly addresses this.
Requires minimal equipment
No equipment needed. You can do the butterfly pose at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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