Butterfly Yoga Flaps
Engage in Butterfly Yoga Flaps to enhance flexibility and promote relaxation.
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
- Hold your feet with both hands and gently flap your knees up and down, like butterfly wings.
- Focus on your breath, inhaling deeply as you flap and exhaling as you lower your knees.
How to perform the Butterfly Yoga Flaps
- Set up. Set up in a stable, balanced starting position appropriate for the Butterfly Yoga Flaps using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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