What should your next fitness goal be? Take the quiz.

Peloton The Output Logo
TrainRecoverLevel UpConnectShopOpen in new Tab
Train
  • Bike
  • Row
  • Run
  • Sculpt
  • Strength Train
  • Beginners
  • Yoga
  • Cardio
Recover
  • Nutrition
  • Meditation
  • Sleep
  • Stretching + Mobility
Level Up
  • Mindset
  • Mental Health
  • Health
  • Marathon + Racing
  • Equipment
Connect
  • Member Tips
  • Member Stories
  • Meet Instructors
  • Inspiration
  • Member News

Shop Peloton

App

Peloton App

Try 30 days free
Arrow
Treads

Treadmills

Shop Now
Arrow
Bikes

Bikes

Shop Now
Arrow
Social
Share on FacebookShare on TwitterCopy link to clipboardShare via email
Shop Peloton
Man doing the Butterfly Stretch

Prostock-Studio via Getty Images

  1. Home

    Arrow
  2. Recover

    Arrow
  3. Stretching + Mobility

Tight Hips? Try the Butterfly Stretch to Relax Your Lower Body

Remember this move from childhood? As an adult, it can be even more beneficial.

By Michele Ross•December 20, 2024

  • Yoga

Share:

Share on FacebookShare on TwitterCopy link to clipboardShare via email
In this articleArrow
  • What Is the Butterfly Stretch?Arrow

  • 8 Benefits of Doing the Butterfly StretchArrow

  • How to Do the Butterfly Stretch CorrectlyArrow

  • Butterfly Stretch Variations and ModificationsArrow

  • The TakeawayArrow


Shop Peloton

Peloton App

Peloton App

Try 30 days free
Arrow
Peloton Tread

Treadmills

Shop now
Arrow
Peloton Bike

Bikes

Shop now
Arrow

When you think back to elementary school P.E. class, a few exercises likely come to mind. Perhaps you envision cardio bursts like jumping jacks or mountain climbers, or maybe lower and slower moves—such as hip openers like the butterfly stretch—were more your jam. While each of these classic moves have their perks, the latter might be especially crucial to include in your current fitness regimen especially if you sit all day, have tight hips and inner thighs, or deal with lower back issues.

Keep reading to discover the ins and outs of the butterfly stretch, including its benefits and how to include it in your workout or wind down routine.

What Is the Butterfly Stretch?

The butterfly stretch (aka butterfly pose or Baddha Konasana) is a seated stretch that involves sitting tall, bringing the soles of your feet to touch, and splaying your knees wide. An advanced iteration of the pose involves folding forward and bringing your forehead to the mat in front of you.

While it has a variety of benefits (which we’ll soon dive into), its greatest claim to fame is being an accessible hip opener.

The butterfly stretch is common in slower-paced yoga classes, such as restorative and yin—two of the many styles of yoga you can stream on the Peloton App. Additional worthy opportunities to practice this pose include but aren’t limited to:

  • Before getting out of bed in the morning (while laying down)

  • As a post-cardio cooldown

  • Before dynamic moves such as squats or lunges

  • Winding down at night to relieve tension and stress

Explore Peloton Yoga Classes

See all classes
30 min Yin Yoga

30 min Yin Yoga

Chelsea Jackson Roberts · Yoga

20 min Yin Yoga: Hips

20 min Yin Yoga: Hips

Chelsea Jackson Roberts · Yoga

20 min Restorative

20 min Restorative

Chelsea Jackson Roberts · Yoga

10 min Restorative

10 min Restorative

Chelsea Jackson Roberts · Yoga

8 Benefits of Doing the Butterfly Stretch

While the butterfly stretch is great for your hips, its benefits extend well beyond that. Here, pros illustrate the top perks associated with the pose.

1. Improves Hip Mobility and Flexibility

“The butterfly stretch targets the adductor muscles (inner thighs) and increases range of motion in the hips,” explains Raymond Agostino, a doctor of physical therapy, sports performance coach, and owner of Agostino Athletics in Fort Myers, Florida.

Everyone requires some level of hip flexibility. Some people—certain athletes and exercisers included—may need to dedicate more attention to their hips than others. For instance, Agostino notes that everything from cycling and running to yoga rely heavily on hip flexibility. As such, consistently practicing the butterfly stretch can end up enhancing your performance in these modalities.

“Any athlete who is constantly contracting the hip flexors and inner thighs can benefit from butterfly pose. Think cyclists, runners, rowers, and walkers,” says Dr. Chelsea Jackson Roberts, a Peloton instructor. “Ironically, people who sit at a desk and have limited mobility throughout the day can benefit from the exercise as well.”

2. Relieves Tension from Sitting

Desk workers and/or those who sit for long periods of time also deal with tight hips and inner thighs, leading to stiffness and discomfort. Fortunately, the butterfly stretch is a great antidote to shortened, stiff muscles that are in dire need of loosening up and getting limber.

“The butterfly stretch counteracts tightness from prolonged sitting by gently opening the hips and improving circulation,” Agostino says.

3. Eases Lower Back Pain

“I love that butterfly pose is a restorative posture that can also support the lower back,” Dr. Chelsea says.

According to Agostino, tight hips and lower back strain often go hand in hand. However, this pose loosens up the hips, lengthens the inner thighs, and improves pelvic positioning, resulting in less tension in the lumbar spine and relief from mild low back pain.

4. Calms Your Nervous System

Forward folds work wonders whenever you need to calm your mind and body alike. “Bowing forward [in a butterfly stretch] helps in reducing stress and lowering the heart rate,” Dr. Chelsea explains.

5. Reduces Menstrual Pain

This benefit of the butterfly stretch might be surprising to some, yet it’s one of Dr. Chelsea's favorites. “This is a great posture to practice if you are experiencing menstrual cramps, as it is a gentle way to compress your internal organs,” she says.

Note: Working out during your period has the potential to reduce cramps, yield a lighter flow, and improve your mood. However, you’ll want to listen to your body and take things down a notch—or simply opt for rest—if your menstruation symptoms elicit pain or discomfort.

6. Strengthens the Pelvic Floor

According to Dr. Chelsea, the butterfly stretch also has the potential to strengthen your pelvic floor muscles. You may be able to yield optimal results by engaging your root lock (Mula bandha)—i.e., contracting your pelvic floor muscles—while in this pose.

Per a 2021 study of 50 women published in the Journal of Ayurveda and Integrative Medicine, 12 weeks of yoga therapy utilizing Mula bandha work was shown to be effective in reinforcing pelvic floor strength. The authors concluded that this style of yoga therapy may be preventative against pelvic floor dysfunction.

7. Facilitates Injury Recovery

If you’re recovering from groin or hip injuries, the butterfly stretch could factor into your rehabilitation protocol. When performed under proper guidance, the pose helps to restore mobility and reduce stiffness, Agostino says.

“If you’re recovering from an injury like a groin strain or hip bursitis, consult with a physical therapist to ensure this stretch is appropriate for your recovery plan,” he adds.

8. Aids Cooldown

“As a low-impact stretch, the butterfly is excellent for post-workout cooldowns, helping muscles recover after intense activity like cycling or weight training,” Agostino says. And don’t forget: Integrating a forward fold into your butterfly stretch will also bring your heart rate down so you can safely ease out of your workout.

Related Articles

Man doing Triangle Pose (Trikonasana)

Stretching + Mobility

Tight Hips? Try These 9 Hip-Opening Stretches for Relief

Woman does a resistance band exercise at home

Strength Train

6 Exercises for Stronger and Healthier Hips

tight hip flexor stretches

Stretching + Mobility

Release Tight Hip Flexors with These 10 Must-Have Mobility Moves

Woman practices the 90/90 hip stretch

Stretching + Mobility

The 90/90 Stretch Will Open Up Your Hips—and Increase Your Mobility

How to Do the Butterfly Stretch Correctly

Here, Dr. Chelsea offers step-by-step instructions on how to do the butterfly stretch safely and correctly.

1. Start in Easy Pose (Sukhasana)

Sit tall in a seated position.

2. Bring Your Feet Together and Your Knees Out

Touch the soles of your feet together and allow the knees to sway open to wherever they land comfortably. Work on keeping the soles of the feet connected instead of splayed open like a book.

3. Lengthen and Relax

On the inhale, lengthen through the spine. On the exhale, relax the knees to the sides. Keep your back straight and avoid rounding your shoulders.

Butterfly Stretch Variations and Modifications

Butterfly with Props

Need to make the butterfly stretch more accessible? Dr. Chelsea has a few beginner-friendly tips worth adopting. “If you experience resistance, discomfort, or tension, use pillows or blocks underneath the knees and thighs,” she says. “You can also place your hands underneath your heels for support.”

In addition, Agostino is a fan of sitting on a folded blanket or a yoga block. “Elevating your hips reduces strain and helps maintain a straight spine,” he explains.

Butterfly with Heels Away from Your Body

If the props above aren’t cutting it to help you ease into the pose, you can always modify the position of your feet. “Try sliding the heels further away from your body to support any tightness in the hips,” Dr. Chelsea says.

(Conversely, you also have the option to bring your heels closer toward your body when you’re ready to amp up the intensity of the pose.)

Supine Butterfly

“I love that butterfly pose can be done seated or lying down on your spine,” Dr. Chelsea says. (Pro tip: It’s great while meditating in bed.) Supine butterfly may be the most relaxing variation of the pose since your weight is fully supported—but you can always make it more inviting by using supportive props or sliding your heels away from your body.

Butterfly with a Forward Fold

As mentioned earlier, the butterfly stretch sometimes incorporates a forward fold for a deeper stretch. After setting up your upright butterfly pose, hinge at your hips on the exhale, leading with your chest forward and potentially bringing your forehead to the mat. (If your forehead doesn’t reach the mat, rest it on a block or folded blanket so you can fully surrender into the pose.) All the while, keep your hips rooted down and your spine long.

Per Agostino, additional ways to level up your butterfly stretch include doing several rounds in a single session and holding the stretch for longer intervals to increase flexibility over time. “For optimal results, hold the stretch for 20 to 30 seconds and repeat three to five times,” he says. You also have the option to gently press your knees toward the mat with your elbows, though you have to be careful not to overdo it. “Never force your knees down. Let gravity do the work to avoid overstretching,” Agostino cautions.

Dr. Chelsea agrees. “Some people try to force their legs and hips into the posture by pressing the knees down to the ground. Instead, you want to support your body where the legs are naturally opening,” she says.

The Takeaway

While you might have done the butterfly stretch as a kid, doing it as an adult can be even more beneficial by keeping your hips, inner thighs, and lower back healthy against the likes of training, sitting, and aging. In short, this simple yet powerful pose is far from child’s play.

“Incorporating the butterfly stretch into your routine can improve mobility, reduce tension, and help you feel more aligned both on and off the mat,” Agostino says. It’s most effective when done consistently and intentionally. Given its accessibility and ease of use from the minute you wake up, before or after your workouts, and into the night, there’s really no wrong time to set up for butterfly and take flight.

Recommended
peloton-app-devices

Peloton App

Access thousands of classes with no equipment needed.

Learn moreTry 30 days free

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

Share:

Share on FacebookShare on TwitterCopy link to clipboardShare via email
Chelsea Jackson Roberts, a Peloton instructor

Featured Peloton Instructor

Chelsea Jackson Roberts

Chelsea received her PhD in Educational Studies and believes that practicing yoga connects you more deeply to yourself and the world around you.

Follow:

InstagramTikTok

Want to strengthen your yoga practice?

We can help. Enter your email to get articles, instructor tips, and updates from Peloton sent to your inbox.

By providing your email address, you agree to receive marketing communications from Peloton.

For more about how we use your information, see our Privacy Policy.

Shop and Learn

  • Home Trial
  • Membership
  • Refurbished Bikes
  • Purchasing Used Peloton Bikes
  • Gift cards
  • Financing
  • Instructors
  • Peloton for Business
  • The Peloton Report

About

  • Our Story
  • Team
  • Careers
  • Press
  • Global
  • Investors
  • Impact & Inclusion

Visit Us

  • Showrooms
  • Hotel Finder
  • Booking a Test Class
  • Studio

Support

  • Contact Peloton
  • Member Support Center
  • Order Replacement Parts
  • Return Policy
  • Warranties & Protection Plans
  • Shipping
  • Product Recalls
  • Security
  • Consumer Health Data Policy
Sign up to get the latest
Phone1⁠-⁠866⁠-⁠679⁠-⁠9129HelpVisit Support Center
InstagramYou TubeFacebook
  • Privacy Policy
  • Terms of Service
  • Membership Terms
  • IP Policy
  • Cookie Settings
  • Accessibility
  • California Transparency Act
  • © Peloton 2012-2023, Peloton Interactive, Inc. All rights reserved.

Sign up Modal Image

Get fitness tips sent straight to your inbox

Let’s keep in touch. Enter your email below to get updates, tips, and articles from Peloton.

By providing your email address, you agree to receive marketing communications from Peloton.

For more about how we use your information, see our Privacy Policy.