Veena
Date: Nov 2, 2010
In this variation of the butterfly we will be using the split grip. When practicing any of the split grips, begin by limiting your practices to no more than 2 times a week and always stretch the forearms after your session. Also Known As: LOTUS, Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS / TRICEPS / BICEPS / HAMSTRINGS / CALF / ABDOMINALS
polechick82Can you start the move with scorpio? Which side of your hand should be at the bottom? THe stronger or weaker? I have managed to do it but my body not able to stay straight and just kinda tilted sideway. Any tips to keep the body parallel to the pole?
Feb 28, 2011
VeenaBe sure that your shoulders and hips are squared to the pole before releasing the leg to help from tipping sideways. No do not do it from scorpio, you'll be twisted up. Try both sides sometimes a dominant hand for one move is not the dominant hand for another.
Feb 28, 2011
ajpoleI like going from apprentice :)
Dec 12, 2011
joyceehi veena. i see what you mean about the leg/arm placement. i can only invert on my left side, so when i go into butterfly i use my L arm to push off. however when i do caterpillar, i switch my push off arm after inverting so i use the R because for some reason i feel more secure that way and don't feel like tilting over. does that mean i am still doing my caterpillar wrong? arrghhh
Jun 4, 2012
VeenaI recommend learning to invert on both sides. For now just switch the legs so you can stay with the hand placement you like :)
Jun 4, 2012
Cantetinza17O we call it the mini butterfly and then when you completely push out then they call it the butterfly. Very interesting.
Aug 15, 2012
SassypantsIf i can do the gemini, do you think I could do this? Does it require much more strength?
Sep 11, 2012
VeenaYes, more upper body strength is needed for the butterfly
Sep 12, 2012
prettypuff1Can you give some tips For strengthening the shoulders in this move ? I have the basic butterfly ( elbow and forearm grip) but the butterfly is always a little wobbly
Apr 30, 2013
VeenaLook below the main player, you'll see a section called related. They are videos you that will help you master this move. Does that help?
Apr 30, 2013
Nett81Hi Veena, I still feel wobbly (& abt to fall off) when I try to move into butterfly from inverted crucifix. I noticed that ur outside hand is clasped near the knee/leg that is gripping the pole. Does the knee rest on the hand to give it extra support when releasing the other leg?
Jun 17, 2013
VeenaMost of the weight is on the arms. The back of the calf and inside of the knee rests on the pole but it isn't on the hand. Try playing around with different hand placements, moving the arms farther apart may feel more secure for some. A strong caterpillar is really helpful to nail this move, so make sure you're really confident with that first.
Jun 17, 2013
KseniaSHi Veena, I am trying to do this from the Gemini. My problem is, anytime I try to bring my hooked leg into the right position (so that back of my calf is gripping the pole), I slide down. Here is what it looks like at the moment. Do you have any tips?
Nov 18, 2014
VeenaThe most effective way to have a solid grip along the whole calf is to enter from a caterpillar. When done from a Gemini it often looks like your photo, and that's ok too. You can move the calf into the position from Gemini but you'll need to have the majority of the body weight into the upper body so you can adjust the leg. 😊
Nov 18, 2014
KseniaSOh I see. I will have to work on bringing my hips up in caterpillar so I can try getting into butterfly from there.
Nov 18, 2014
s3r3nkk3 Paid MemberHi Veena, this is what my butterfly looks like right now. I feel like I have been making some progress, however I still cannot manage to bring my legs to a tucked position - it still feels scary for me to bring my lower arm higher up the pole... any suggestions? Thanks!
Apr 27, 2015
s3r3nkk3 Paid MemberI am fine with my butterfly handstand though I think... I just cannot get my legs into the same position when actually On the pole :o(
Apr 27, 2015
VeenaKeep working on building strength by doing caterpillars. You'll become more comfortable in time 😊
Apr 27, 2015
s3r3nkk3 Paid MemberThank you Veena! I will keep you updated on any further progress...
Apr 27, 2015
Kellye PerkinsNot great with Caterpillars yet but today was able to do Butterfly on both sides while keeping my chest close to the pole. My husband was quite impressed:)
Aug 16, 2015
VeenaBoth sides!!!!!! 👏🏻👏🏻👏🏻👏🏻
Aug 16, 2015
msusagiI am a bit confused about the split grip for butterfly. I seem to find it more comfortable with my elbow twisted the other way (maybe because my elbow is still bent?). My index finger and thumb is still higher up on the pole next to my legs, but with my shoulder closed rather than open. So in a cross-section, it would look like my hand, pole, fingers than leg from inside to outside rather than what you have which is hand, pole, fingers than leg. (I am okay though if I am standing next to the pole because the arm can't twist this other way.)

I am worried whether it's actually dangerous this way because if I flip out of this into the standing position, I might dislocate my elbow or twist my arm in some way.
Sep 24, 2015
msusagiSorry, I meant it would look like my fingers, pole, hand then leg, rather than whay you have which is hand, pole, fingers than leg from inside to outside.
Sep 24, 2015
msusagiSorry... no not exactly that either! It's too confusing... I just know I always grip twisted the wrong way!
Sep 24, 2015
msusagiI get into it from the caterpillar so there is that need to regrip. It won't be a problem if I get into it from outside leg hang, so I might try that. :/
Sep 24, 2015
msusagiMy problem though is that my grip with my calves is not great (I have problems slipping with my inverted cruicifix), so the caterpillar entry is best as you said above.
Sep 24, 2015
VeenaCan you post a photo or vid?
Sep 25, 2015
HoopLena
Thank you Veena, very good stretches, nicely explained and built up in the routine to the bridge/splits. Really good!
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