The seated butterfly stretch is a unique exercise that is also a classic yoga pose called Purna Titali. It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and has a beneficial effect on posture.
The benefits of exercise
Like many other yoga exercises, the butterfly has a complex effect on the body.
1First of all, the exercise is aimed at developing the muscles of the thighs by increasing their elasticity. It also improves the mobility of the hip joints
2Additionally, the muscles of the back and shoulders are strengthened. Posture improves
3The seated butterfly stretch is considered a female asana, as it helps to relieve the manifestations of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood supply to the pelvic organs. However, exercise is also recommended for sedentary men
4The exercise is best after an intense leg workout, as stretching helps to relax the muscles and prevent pain, which often occurs the day after intense exertion
“Don’t forget about the emotional effect of yoga. Asanas help relieve tension, find peace of mind and forget about anxiety. The seated butterfly stretch is ideal for those looking to unwind after a hard day.”
Exercise technique
Butterfly exercise doesn’t require special physical training and special equipment. You can do it anytime, anywhere. You only need a yoga mat.
How to do a butterfly stretch?
1Sit on the mat, spread your legs to the sides, and bend at the knees
2Connect your feet and bring your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it’s okay if this doesn’t work the first time. In the future, your body will become more flexible, making the whole procedure much easier
3Straighten your back and shoulders. Stretch the top of your head up and straighten your spine. Tilt your head slightly down
4Lift your knees off the floor and try to bring them as close as possible. Do not pull your feet apart. You can help yourself with your hands. Hold the position for a few seconds
5Lower your knees to the floor, pressing down on them with your palms if necessary. Re-fix the position
6Repeat several times
The number of repetitions depends on your fitness level. It’s usually recommended to do it continuously for 2 minutes. During this time, at a measured pace, you can do 25-30 reps.
For best results, train 4-5 times a week by combining seated butterfly stretch with other leg and full-body stretching exercises.
Incline forward variation
This is a slightly sophisticated version of the regular butterfly. It’s performed according to the following scheme:
1Sit on the floor, spread your knees and press them to the floor, connecting your feet. Spread your back and lower your head down. As you exhale, lean forward with your back straight and extend your arms in front of you.
2As you inhale, lift your knees and hold the position for 1-2 seconds
3As you exhale, lower your knees to the floor. During the exercise, you should feel a noticeable stretch in the muscles. Repeat the movement for 2 minutes
Improving efficiency
How can you make your workout more effective?
1Make your workouts regular. Since the exercise only takes 10 minutes to complete, you can easily incorporate it into your daily routine
2Concentrate on your breathing. Regular breathing helps you achieve a deeper stretch
3Remember to keep your back straight. If you begin to hunch over, the oxygen supply to your lungs will be difficult, and the butterfly won’t give the desired result
4Try the exercise in the morning. It’ll energize you and prepare your muscles for stress during the working day
5Evening yoga is also very beneficial. Stretching your leg muscles helps relieve tension and sets you up for relaxation
The seated butterfly stretch is a great exercise to help you relax your leg and glute muscles after the workout. In addition, it’s beneficial for the internal organs and the emotional state.
The first results will be noticeable within 1.5-2 months. The state of health will improve, making your figure more feminine and harmonious.
I'm a professional fitness instructor and nutritionist, runner, husband and father. I do my best in providing the right guidance when it comes to the grounds of sexual health, nutrition and common fitness.
