Yin Yoga · Beginner

Butterfly

Butterfly yin yoga pose
Save this pose

At a glance

Hold
3–5 minutes
Level
Beginner
Target areas
inner thighshipslower backspine
Meridians
kidneylivergall bladderurinary bladder
Props
bolstercushion
Counterpose
Extend the legs and give them a gentle shake, or sit up in Butterfly for a moment. · Lie on your back and hug the knees, then let them sway side to side. · Rest in Corpse pose to absorb the opening.

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Sit up on the edge of a folded blanket and bring the soles of your feet together.
  2. Let the feet slide a comfortable distance away from your pelvis — a diamond shape rather than heels pulled in tight. The further out the feet, the more the fold reaches your back; the closer in, the more it reaches the inner thighs.
  3. Let the knees fall open toward the floor. Never press them down — let gravity do that slowly over the minutes.
  4. On an out-breath, fold forward over your feet with a gently rounding spine. Let your hands rest on the floor or your feet, and let your head hang.
  5. Find your edge — about 60–80% of your capacity, a real stretch but never forcing. If your head is a long way down, rest your forehead on a bolster stacked between your feet.
  6. Settle in, be still, and let the shape do the work.

Why practice it

Before you go

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Take care

  • Let the spine round gently, but with disc issues or sciatica, sit up higher on a cushion and keep the fold shallow and the back longer.
  • If you feel any pinching in the hips or groin, take the feet further from the pelvis so the angle eases.
  • Never force the knees toward the floor — let them open in their own time. Support them on cushions if they hover high.
  • In late pregnancy this open-legged fold is usually comfortable, but keep the belly free and fold only to an easy, spacious place.

Coming in & out

Into the pose

  • From a simple seated position, draw the soles of the feet together and let the knees open.
  • Coming from Caterpillar, bend the knees and bring the soles together.

Out of the pose

  • Come out slowly. Use your hands to support your knees back together, then roll up through a rounded spine.
  • Lean back on your hands and extend the legs to unwind the hips.

Common questions

How long do you hold Butterfly in Yin Yoga?

Most people hold Butterfly for 3–5 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

What's the difference between Butterfly and Dragonfly?

In Butterfly the soles of the feet come together in a diamond shape, so the stretch centers on the inner thighs and lower back. In Dragonfly (a wide straddle) the legs are spread straight apart, which reaches further into the hamstrings and inner-leg lines. Butterfly is the gentler, more grounding of the two.

Is Butterfly safe for the lower back?

For most people, yes — the gently rounding spine is part of the pose. If you have disc issues or sciatica, sit up higher on a cushion so the hips tip forward, keep the fold shallow and the back longer, or try the reclining version. Take the feet further from the pelvis if you feel any pinching at the front of the hips.

What does Butterfly stretch?

Butterfly mainly opens the inner thighs, groin and hips while the forward fold lengthens the whole back line. Sliding the feet further out draws more of the stretch into the back; drawing them closer in emphasizes the inner thighs.

Practice it

In a routine

Gentle Beginner Yin 19 min · A gentle 19-minute beginner Yin Yoga routine — simple, well-supported shapes with an easier option in every pose, and a built-in hold timer. No props, no experience needed. Morning Wake-Up 21 min · A gentle 21-minute morning Yin routine to wake the body — soft backbends, an easy twist and gentle hip openers, with a built-in hold timer. Bedtime Wind-Down 25 min · A gentle 25-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer.

More classes like this

Yin Yoga for Hips Every class in the library for this part of you Yin Yoga for Lower Back Every class in the library for this part of you

In a class

Bend Like Bamboo 90 min · A 90-minute full-body Yin practice for flexibility — shoulders, back, hips and legs, held long and slow. Every pose has a gentle version and a deeper one, so it meets you wherever you are today. 30-Min Yin Yoga for Sleep 30 min · A calming 30-minute full-body Yin practice to help you wind down for sleep — Day 1 of the 30-Day Bedtime Challenge. Slow, gentle, and made to be done in the evening. Melt Away Tension 90 min · A 90-minute deep Yin Yoga class to melt away tension and deeply relax — slow, supported holds for the hips, back, shoulders and legs. Gentle and grounding, for a tired or tense body.

Related poses

Half Butterfly Half Butterfly is a one-legged Yin Yoga forward fold that stretches the hamstring, back line and inner thigh, opening each side of the body at its own pace. Dragonfly Dragonfly is a wide-legged seated Yin Yoga fold that opens the hamstrings, inner thighs and back line. Learn how to practice it safely, with props and cautions. Caterpillar Caterpillar is a seated Yin Yoga forward fold that gently stretches the whole back line and spine to release the lower back and calm the mind. Frog Frog Pose is a deep yin groin and inner-thigh opener. Learn the Tadpole and Full Frog variations, cues, hold time, props and cautions. Easy Pose Easy Pose is a simple cross-legged Yin Yoga seat for breathing and meditation that gently opens the hips. Learn how to sit well, with props and cautions.

Put it all together

When you want the whole practice

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