Butterfly Yoga Pose

adductorsupper legsbody weight

Matutunan kung paano gawin ang Butterfly Yoga Pose nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Adductors, na may secondary emphasis sa Hamstrings, Groin.

Butterfly Yoga Pose exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Butterfly Yoga Pose

Sundin ang mga hakbang na ito para maisagawa ang Butterfly Yoga Pose nang may tamang form:

  1. 1Umupo sa sahig na may nakaladlad na mga binti sa harapan.
  2. 2Yumuko ang mga tuhod at dalhin ang mga talampakan ng mga paa nang magkasama, na hinahayaang mahulog palabas ang mga tuhod.
  3. 3Hawakan ang mga bukung-bukong o mga paa gamit ang mga kamay.
  4. 4Umupo nang matuwid at iunat ang gulugod.
  5. 5Dahan-dahang itulak ang mga tuhod pababa tungo sa sahig, na naramdaman ang pag-unat sa loob ng mga hita.
  6. 6Hawakan ang posisyong ito sa ilang hininga.
  7. 7Upang makalabas, dahan-dahang iangat pabalik ang mga tuhod at iunat ang mga binti.

Mga Muscles na Ginagamit sa Butterfly Yoga Pose

Primary

adductors

Secondary

hamstringsgroin

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Butterfly Yoga Pose?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Butterfly Yoga Pose?

Ang Butterfly Yoga Pose ay pangunahing nagta-target sa iyong Adductors. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Groin. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Butterfly Yoga Pose?

Hindi. Ang Butterfly Yoga Pose ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Butterfly Yoga Pose nang may tamang form?

Simulan sa pamamagitan ng Umupo sa sahig na may nakaladlad na mga binti sa harapan. Yumuko ang mga tuhod at dalhin ang mga talampakan ng mga paa nang magkasama, na hinahayaang mahulog palabas ang mga tuhod. Hawakan ang mga bukung-bukong o mga paa gamit ang mga kamay. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Butterfly Yoga Pose?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Butterfly Yoga Pose?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Butterfly Yoga Pose best for?

The Butterfly Yoga Pose fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Butterfly Yoga Pose sa Cora

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