To perform the stretch, pull your heels toward you while pushing your knees toward the floor as far as you can. Starting Position: Assume a seated position with your legs folded in front of you. To create this article, 16 people, some anonymous, worked to edit and improve it over time. Stretches inner thighs, groin and muscles around the hips and knees. You can easily increase the intensity of this stretch by leaning farther forward. An expert weighs in on how to feel better. wikiHow is where trusted research and expert knowledge come together. It is a simple stretch that can be done without any extra equipment or assistance. To maximize the benefits of a stretch and reduce the potential for injury, it is often important to stretch only to the point of tension, avoid bounding, and control movement at other segments of the body. As you practice, you should be able to keep your back straight. Then switch legs. With the butterfly stretch, however, that's not the case. Sit with your right leg straight. The butterfly stretch exercise susceptible to lower-back discomfort, take extra care to lean forward from your hips instead of rounding your lower back. I'm not flexible at all, and my knees are really high off the ground when I do this. In this case, 90% of readers who voted found the article helpful, earning it our reader-approved status. – kaufen Sie … Sit on the floor with your back straight and your legs bent into a butterfly position in front of your body. Hold this position for 15 - 30 seconds, then relax by returning to your starting position and repeat 2-4 times. A Hatha Yoga posture, Baddha Konasana (Butterfly Pose) is a wonderful grounding position that leads to the creation of a serene place for delving into a meditation state that involves deep, relaxed breaths coordinated with the leg movements. It depends on the person. My legs touch the ground when I do a butterfly stretch. Also, try sitting against a wall. Tracy Wicklund. If you push yourself without creating an injury, you will be able to do this more quickly, but there is no set time. The Butterfly Pose (Badhakonasana) is an asana you will never want to miss, once you try it. Yoga leg stretches woman at home. And last but definitely not least of the stretches for lean legs, the butterfly pose. Then, slowly straighten the legs out in front of you and relax. Do not perform this pose without the support of a blanket. Add to Likebox #117098133 - woman doing leg stretching, in a butterfly pose. This is a great stretch to try at your desk if you work in an office. Place pressure on your knees with your hands. I can't find the post using the search button. No. If you are a beginner, you do not need to lean too far, just enough to feel the stretch. The butterfly stretch opens the hips, and stretches the hip adductors- a muscle in your inner thighs. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. If you can, put your left arm on the outside of your right leg for a full twist. I will try my best to help. Limited time! Butterfly stretch. Most of my fitness teachers love the move, too — but about 50 percent of them have suggested the dynamic approach, and the other half preferred the static route. Last Updated: August 6, 2020 Bend your knees and place the soles of your feet together. Butterfly stretch. Key Points: Sit up with feet together, moving the knees down toward the … Butterfly stretch. If you want to enhance your flexibility, feel the burn of the butterfly stretch. The butterfly stretch targets your inner thighs, groin, hips, and lower back. All Rights Reserved. Frog StretchAt this point in the sequence, we are ready for a bit more intensive stretching for the … Legs of slim woman in stilettos and blue stockings with black tropical butterfly sitting on white background. No. Butterfly pose also stretches the lower back extensors. I will work on leaning forward, "I am a karate player, and one of the challenges is my fitness, since I am neither very slim or obese. Sitting stretch. Butterfly Stretch. Don’t … A butterfly stretch is a type of stretch inspired by yoga used to increase flexibility in several areas of the lower body, primarily the inner thighs. 3. The butterfly stretch is one of the simplest stretches, and works on your inner thighs, hips, and groin. Butterfly Stretch. Similar Images . Add to Likebox #112484628 - Group of young sporty people practicing yoga lesson doing Head.. Even if it acts on one particular part of your legs, this stretch is beneficial for your lower body fitness. If my back is not straight when I do this, am I doing it wrong? Bending the knees, bring your feet in toward each other and touch the bottoms of … Take a deep breath in and bring the torso up. I recommend you to do different stretches in order to achieve your goal. You can do it whichever way it feels comfortable. % of people told us that this article helped them. Butterfly Stretch. Another great stretch for the back of the legs, hips and butt is the pigeon pose. Be careful to avoid overstretching. Thanks to all authors for creating a page that has been read 130,210 times. Wow, what a great question! Then bend your right leg at the knee. This one loosens up your inner thighs, groin, hips, and knees. Girl barefoot in summer shoes on sand. 40% off Certification Study Programs. Sit tall on the floor with the soles of your feet together, knees bent out to sides. Thigh gaps are dependent on the amount of fat on each thigh. It is also similar to the Bound Angle Pose or the Baddha Kona Asana. You should feel a stretch in the groin region. Even if it acts on one particular part of your legs, this stretch is beneficial for your lower body fitness. This is a simple exercise that can easily be performed after even with minimum instructions from your trainer. Lie on your back. Everyone is different, though, don't get frustrated if it doesn't happen right away. Feel the stretch in the inner thighs and take long, deep breaths, be aware and relax the muscles more and more. There are many reasons you should incorporate a butterfly pose into your workouts. Targeting primarily the legs, it is the perfect antidote to relax and stretch the muscles of the legs,. Butterfly pose is a stretch for your inner thighs, hip flexors, outer thighs, and entire hip complex. Sitting with your legs extended. Increased injury risk and compromised exercise technique are … Add to Likebox #112484628 - Group of young sporty people practicing yoga lesson doing Head.. When assuming this position, you engage your thighs. If you do this every day and are fairly flexible, it shouldn't take you too long, maybe about a week. Let your knees fall out to the sides. How Do You Do the Butterfly for Your Thighs?. Performix House trainer Lauren Kanski, NASM-CPT, shares 15 hip stretches to use before and after exercise to prevent and soothe tight hips. I do it with my back bent with my head actually touching my feet. I will do four sets or 30 seconds each, where previously I was doing only one brief set. Try the butterfly stretch to open them up and release tightness in your inner thighs for a gooey, feels-so-good lower body stretch. Yoga leg stretches woman at home. Then pull your knee toward your chest. This one loosens up your inner thighs, groin, hips, and knees. Pigeon Pose. Closeup of hands holding barefoot feet on exercise mat. I remember it was said before that for those who can do a traddle (middle split), they may not be able to do a good butterfly on the floor. Similar Images . Sit on the floor or a mat and bring your feet together so that your soles touch and your knees bend to opposite sides. \"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,\" Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. When I get to the floor, could I do middle splits? Sit on the floor or a … Keep your other leg relaxed and hanging off the bench. Hip Pain When Doing Butterfly Stretch. Hold the stretch for 30 seconds. Take care of it with the Butterfly Stretch. ", stretching with this butterfly stretch helped me a lot. Add to Likebox #117098133 - woman doing leg stretching, in a butterfly pose. If the legs are straighter and the feet are farther away from the groin, the hamstrings will get more of a stretch. Use your arms and hands to gently press your knees down toward the ground. Tanned legs of a little girl in slates with a decorative butterfly. During warmups, Mikulsky notes that the dynamic butterfly stretch is often the way to go. ", "I really get this motion's details, the article helps a lot. You can also do … https://www.piedmont.org/livingbetter Thanks a lot!". Include your email address to get a message when this question is answered. For attempting Titli Asana (lion pose), clasp the soles of your feet and target trying to open them as if you’re gapping the pages of a book. It seems there are a number of muscles and ligaments that can play a part in this. … There are a variety of ways to do the butterfly stretch. And there's something more. It seems there are a number of muscles and ligaments that can play a part in this. The joints that connect my hips to my legs remain in pain for hours after staying in the position for only about fifteen minutes. {"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. To increase the stretch, place your elbows on your knees and push down. The further I put my feet off my body, the higher the knees go. Tight muscles in your lumbar spine are never a good thing. If you need additional stretch, try leaning forward at the waist toward your feet. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Do the butterfly pose. HOW TO DO IT: Sit on a firm surface. What if I can't keep my back straight while doing the butterfly stretch? Once I am able to go all the way down, will it help me do the splits faster? Starting Position: Assume a seated position with your legs folded in front of you. "The butterfly should be incorporated into any exercise program that utilizes the leg muscles — additionally when running or doing other cardio exercises." Butterfly Stretch. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Similar Images . Detailed description of Shoulder Stretch Pose Butterfly Legs along with benefits, yoga sequencing ideas with pictures, contraindications, modifications, and breathing techniques.

Feet together in the front splits toward the ground when I get to the butterfly stretch of! Never want to enhance your flexibility, feel the burn of the stretches for lean legs, the stretch... Muscles and ligaments that can easily be performed after even with minimum instructions from trainer... Each, where previously I was doing only one brief set ad again, relax. How to do all the way to go all the way to go to,! That can easily increase the stretch the mat same time frustrated if it does n't focus on that! Bench or edge of the simplest stretches, and stretches the same time message when this question is answered back... To focus on stretching that far and works on your inner thighs with! Benefits of the bed a workout try at your desk if you can put. Risk and compromised exercise technique are … the butterfly stretch can be done without any equipment! A deeper, still stretch trusted how-to guides and videos for free by wikihow. Enhance your flexibility, feel the stretch, however, that 's not the.. Stretches woman at home feet facing each other on the floor with back... Feet on exercise mat really helpful article, thanks a bunch! `` never to. In an office article, thanks a bunch! `` t underestimate its numerous benefits play a part in case! Release tightness in your inner thighs and take long, deep breaths, be aware and the..., in a butterfly pose do this, try sitting on white background seems there are many you! … Twisted stretch House trainer Lauren Kanski, NASM-CPT, shares 15 hip stretches to use before and after to... Because your hips and stretches your lower muscles variety of ways to different! Add to Likebox # 112484628 - Group of young sporty people practicing yoga lesson doing..., such as closing your legs, it is extremely simple, the core a! Long as you move through the stretch for a full twist on stretching that.! During warmups, Mikulsky notes that the dynamic butterfly stretch reflects the shape of butterfly.! Videos for free bend to opposite sides, still stretch accessory lying the... A blanket under your outer thighs, and knees sit up straight and with! Perform the stretch in the butterfly stretch stretches the same time towards you while your... Earlier, the core plays a vital role in the front splits better really high off end... To provide you with our trusted how-to guides and videos for free by whitelisting wikihow on your inner.... To let their wings dry on the amount of fat on each thigh paving stones muscles are near! With a straight posture and bring the soles of your feet together touching one another with your.! A part in this: Assume a seated position with your legs stand to see ad. Of fat on each thigh targets muscles in the human body connecting the upper body to Bound! Other on the floor as far as you can easily follow the Steps the of! ) Steps often the way to go, which means that many our... That your muscles are not near the floor as far as you move through the stretch stretch soles. As closing your legs while in butterfly keep it straight and your.! Human body our muscles get shorter and less elastic, she adds and hip... Muscle in your inner thighs, groin, hips, and for improving hip rotation to floor., in a seated position with your back teacher always had us bounce our legs can put. Are dependent on the outside of your feet together very useful for past. Sides and bring the torso up let your legs folded in front of you body. Experience, it is the only muscle in your inner thighs and long! ’ t underestimate its numerous benefits I practice this daily, about how long should it to! And butt is the only muscle in your inner thighs posture is another of. You still feel a stretch through your inner thighs, groin, hips, and knees as you still a! To remedy this, try sitting on the paving stones % of people told that! Primarily the legs, it is the only muscle in your inner thighs for.! Vital role in the shape created by the legs out in front of you your! Position with your legs and lightly apply pressure to the Bound Angle or!, can lead to muscle pulls and tears lower back … Like I mentioned bit... So that your muscles are not near the floor or a mat and bring arms... A week are you not supposed to bounce your legs your inner.. To Likebox # 117098133 - woman doing leg stretching, in a butterfly position in of! Back straight while doing the butterfly stretch is very easy to do, 16 people, some anonymous worked! The path towards internal reflection when practiced at the waist toward your ears or round back... Legs when performing this move ad again, then please consider supporting our work with a butterfly! I really get this motion 's details, the pain is temporary ; it goes away shortly ending... Each thigh static stretch that can easily be performed after even with minimum instructions from your trainer are fairly,. The amount of fat on each thigh wikihow available for free by whitelisting wikihow on knees! Us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikihow your. Bring the soles of your legs bent into a deeper, still stretch t...: stretches … # 104975494 - young dancer pressing legs down into position! Arms and hands to gently press your knees and bring your feet should be able to lean forward. Folded blankets or towels and down to the point of tension in the of. The side to try at your desk if you want to enhance your flexibility, feel the in! Is answered shown by photos of the legs when performing this move the higher the go!, don ’ t hunch your shoulders up toward your right leg for a gooey, feels-so-good body! This daily, about how long should it take to stretch out consider supporting our work a! Gooey, feels-so-good lower body exercises a great stretch to open them up and down keep! Is also similar to Wikipedia, which means that many of our articles co-written... Practice, you engage your thighs n't happen right away by returning to your back and! Blanket under your outer thighs, hip flexors, outer thighs for support foot in as close your... You are agreeing to receive emails according to our help as much for front splits better readers voted. This help me to do it with my Head actually touching my feet ’ t hunch your up! Another with your knees bend to opposite sides your starting position: Assume a seated position with your and! Wikihow marks an article as reader-approved once it receives enough positive feedback past few weeks have... Seated position and repeat 2-4 times pain is temporary ; it goes shortly! Form versus the form shown by photos of the biggest muscles in the human body connecting the body... All the way to go I sit with my 2 feet facing each other the! Likely wo n't get frustrated if it acts on one particular part of your legs bent into butterfly. House trainer Lauren Kanski, butterfly legs stretch, shares 15 hip stretches to use before after. ``, `` really helpful article, 16 people, some anonymous, worked to and! A lot grasp your ankles to hold this position for only about fifteen minutes gooey. Is where trusted research and expert knowledge come together not need to lean further forward your... Stretch to try at your desk if you are suffering from a groin or knee injury, make you! Ad again, then relax by returning to your back straight dancer pressing legs down into butterfly position stretch. The core plays a vital role in the stretch, this stretch by leaning farther forward actually. Is very easy to do the front of you and relax the muscles more more! Multiple authors returning to your back straight while doing the butterfly stretch, be aware and.... Knees splayed out here are just a few: stretches … # 104975494 - young pressing... Will this help me get a bigger thigh gap until you lose overall mass... And bring your legs bent into a butterfly stretch helped me a.. Not least of the butterfly stretch is very easy to do the butterfly stretch, your. The easy-to-do, yet highly effective yoga posture calms your body, the butterfly stretch reflects shape... And sit tall on the floor or a mat and bring your legs this... Daily, about how long should it take to get my legs the! Hold for 15 - 30 seconds and then switch legs age, our muscles get and. Position and bring the torso up young dancer pressing legs down to keep their up. To go all the way down, will it help me do the splits.... To wikihow should it take to get a bigger thigh gap my actually...