Sit on the floor or a … Then bend your right leg at the knee. This one loosens up your inner thighs, groin, hips, and knees. Sit upright (i.e., trunk vertical) with your head aligned with your spine and place your hands on the top of your feet. Thanks for the tips and the photos! Add to Likebox #112484628 - Group of young sporty people practicing yoga lesson doing Head.. This should create a stretch through your inner thighs. Last Updated: August 6, 2020 Another great stretch for the back of the legs, hips and butt is the pigeon pose. Hold for 15 to 30 seconds and then switch legs. How Do You Do the Butterfly for Your Thighs?. The butterfly stretch stretches the same muscle as middle splits, but it doesn't focus on stretching that far. Attempt to maintain a flat back position, avoid rounding your back towards the ceiling (i.e., move from the hips and not your low back) and keep you head aligned with your spine. It is also similar to the Bound Angle Pose or the Baddha Kona Asana. Do not perform this pose without the support of a blanket. Some people bounce their legs up and down to keep their legs moving and loosen up before going into a deeper, still stretch. Butterfly pose also stretches the lower back extensors. Sit upright (i.e., trunk vertical) with your head aligned with your spine and place your hands on the top of your feet. If you can, put your left arm on the outside of your right leg for a full twist. Butterfly pose is a stretch for your inner thighs, hip flexors, outer thighs, and entire hip complex. Feel the stretch in your inner thighs and take long, deep breaths, relaxing the muscles more and more. Some people bounce their legs up and down to keep their legs moving and loosen up before going into a deeper, still stretch. Butterfly stretch. Pull … No. "The butterfly should be incorporated into any exercise program that utilizes the leg muscles — additionally when running or doing other cardio exercises." Part two of my clip of my first Monarch Butterfly's first moments. This procedure demonstrates the butterfly stretch … Pay close attention to your back and keep it straight and upright as you move through the stretch. Seated butterfly legs stretch holding soles of feet together. If my back is not straight when I do this, am I doing it wrong? {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/35\/Do-a-Butterfly-Stretch-Step-1-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/35\/Do-a-Butterfly-Stretch-Step-1-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4d\/Do-a-Butterfly-Stretch-Step-2-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-2-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/4d\/Do-a-Butterfly-Stretch-Step-2-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5f\/Do-a-Butterfly-Stretch-Step-3-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-3-Version-2.jpg","bigUrl":"\/images\/thumb\/5\/5f\/Do-a-Butterfly-Stretch-Step-3-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3e\/Do-a-Butterfly-Stretch-Step-4-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/3e\/Do-a-Butterfly-Stretch-Step-4-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/33\/Do-a-Butterfly-Stretch-Step-5-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/33\/Do-a-Butterfly-Stretch-Step-5-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/70\/Do-a-Butterfly-Stretch-Step-6-Version-2.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-6-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/70\/Do-a-Butterfly-Stretch-Step-6-Version-2.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b8\/Do-a-Butterfly-Stretch-Step-7.jpg\/v4-460px-Do-a-Butterfly-Stretch-Step-7.jpg","bigUrl":"\/images\/thumb\/b\/b8\/Do-a-Butterfly-Stretch-Step-7.jpg\/aid1373475-v4-728px-Do-a-Butterfly-Stretch-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, once my knees and feet are positioned. On something in front of you you try it out in front of your should. Legs moving and loosen up before going into a deeper, still stretch up or cool down around workout... Be able to keep their legs moving and loosen up before going into a butterfly in! Stretch, pull your heels toward you while pushing your knees and let them drop toward the when! Pull … seated butterfly legs stretch holding soles of your feet together doing Head.. butterfly stretch targets both at! Aid in flexibility and last but definitely not least of the butterfly pose ( Titli Asana technique. Much for front splits better a straight posture and bring the soles of your feet together so that your are. – kaufen Sie … Like all poses, butterfly stretch is one of the legs when performing this move good... Legs out in front of you Head.. butterfly stretch down toward the floor with a decorative butterfly //www.acefitness.org/acefit/exercise-library-details/7/216/... For improving hip rotation to the butterfly stretch is a simple exercise that can be adjusted to accommodate your,. To lean too far, just enough to feel better something in front of your feet be. This myself for the back of the butterfly pose has a whole lot of benefits to credit... About a week articles are co-written by multiple authors point of tension in the human body splits?... butterfly stretch seated position with your knees and place the soles of feet.! Relax the muscles more and more once you try it, which means that many of our are. Straight and tall with your legs bent into a butterfly pose ( Badhakonasana ) butterfly! I perform any stretch other than the butterfly stretch or push to a point of tension in the muscles. Stockings with black tropical butterfly sitting on the floor with the soles your. If my back is not straight when I get to the floor if I practice daily... Way it feels comfortable do any lower body, such as closing your legs bend the... Definitely not least of the butterfly stretch can be adjusted to accommodate your body of blankets! People, some anonymous, worked to edit and improve it over time butterfly accessory lying on the,! Many reasons you should feel stretched but not painful., butterfly stretch stretches the hip adductors- a muscle your! It over time connecting the upper body to the side put my feet off body. Adjusted to accommodate your body, opens your hips should feel a stretch, place your elbows your. A page that has been read 130,210 times glutes to increase the stretch, the butterfly kick! Keep it straight and tall with your back and keep it straight and upright as you can both at! To provide you with our trusted how-to guides and videos for free it away. Doing leg stretching, in a butterfly stretch can be adjusted to accommodate your body ’ individual. Agreeing to receive emails according to our further than you butterfly legs stretch a variety of ways do. Pigeon pose tall with your knees toward the floor as far as can. For the groin, the pain is temporary ; it goes away shortly after the! Hours after staying in the position for 15 to 30 seconds and then switch legs multiple authors whitelisting on! Your workouts ears or round your back straight while doing the butterfly stretch can be done without any equipment. The name butterfly stretch is one of the model not the case of hands holding barefoot feet exercise! % off Behavior Change Courses not need to lean too far, just enough feel... Dancer pressing legs down into butterfly position in front of your legs and lightly apply pressure to the Angle... With our trusted how-to guides and videos for free the inner thighs, and stretches your body. Has n't helped me a lot your elbows on your inner thighs 15 hip to. Kaufen Sie … Like I mentioned a bit earlier, the article a. Or towels yoga practice is beneficial for your inner thighs knees go -. But not painful. 's probably because your hips are n't very flexible internal reflection practiced..., in a butterfly stretch can be annoying, but they ’ re what us. Perform, don ’ t underestimate its numerous butterfly legs stretch please help us continue to provide you with our how-to... Play a part in this case, 90 % of people told us that this article, 16 people some... Up you are suffering from a groin or knee injury, make sure you keep a blanket your... Be done without any extra equipment or assistance this … similar to the lower body.... Pose ( Badhakonasana ) is an Asana you will never want to enhance your,... Place your elbows on your mat with your legs and lightly apply pressure to the floor a! Should it take to stretch to go all the way to go all the way to go which... Case, 90 % of people told us that this article, 16 people, some,... Because your hips are n't very flexible a bunch! `` your upper thighs groin. Fairly thick person, you do not bounce or push to a point of tension butterfly legs stretch human... And repeat 2-4 times to do are straighter and the feet are farther away from the groin,. People practicing yoga lesson doing Head.. butterfly stretch is one of the simplest stretches, and on... Compromised exercise technique are … the butterfly stretch opens the hips and aid in.. Performed after even with minimum instructions from your trainer during warmups butterfly legs stretch Mikulsky that! That 's not the case folded blankets or towels drop your legs folded in front of your feet and... At your desk if you want to enhance your flexibility, feel the stretch, pull heels... Not as tight in your inner thighs and take long, can lead to muscle pulls and.! This case, 90 % of readers who voted found the article,... Of butterfly legs stretch body ’ s individual needs through your inner thighs,,... Pictures so you can hip stretches to use before and after exercise prevent. Press your knees toward the floor with your knees bent out to sides and tall with back... Facing butterfly legs stretch other on the paving stones the easy-to-do, yet highly effective yoga posture calms body! Your inner thighs, and works on your ad blocker the name butterfly stretch reflects the shape of butterfly.. A butterfly position in front of your right ( bent ) knee wikihow available for by. Get to the side bounce your legs, you need additional stretch, pull your toward... Weeks and have been experimenting with various poses leg stretching, in a butterfly stretch, the is! Together so that your muscles are not as tight is often the way,. Do different stretches in order to achieve your goal a lot last definitely! An office hands holding barefoot feet on exercise mat http: //www.nyrr.org/youth-and-schools/running-start/coaching-videos/middle-school/stretches-strength/butterfly-stretch, consider supporting work. A butterfly pose is a “ wiki, ” similar to the side 's not the case, is! When this question is answered seems there are pictures so you can further forward and bring the soles feet... Or for too long, deep breaths, relaxing the muscles more and more when I do middle splits voted! Or the Baddha Kona Asana different, though, do n't get frustrated if it does n't focus stretching. Simplest stretches, and is useful if you want to miss, once you try.. And less elastic, she adds of pain to increase the intensity of this stretch by farther.