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Butterfly

Inverts Intermediate

What is the Butterfly?

In the butterfly pose the body is inverted and the legs open into a wide straddle to the sides, with the knees slightly bent to create a shape resembling butterfly wings. The move adds visual variety to the basic inverts and requires hip openness alongside core control.

How to do the Butterfly

  1. Enter a basic invert with a stable leg grip on the pole.

  2. Open your knees out to the sides while maintaining your leg grip.

  3. Bring the soles of your feet toward each other to create the butterfly shape.

  4. Keep your core engaged to stabilise the pose.

  5. Hold the shape while breathing calmly.

  6. Gradually close your legs and return to the basic invert before exiting.

Common Mistakes

  • Opening the knees too quickly, which causes a loss of grip.
  • A loose core that causes the pose to wobble.
  • Feet that do not meet, which reduces the wing shape.

Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer

Prerequisites

Inverts Intermediate

Gemini