Jump Board Kneeling Butterfly
| Similar Pose Names: | Kneeling Butterfly Jump Board |
|---|---|
| Category: | Reformer |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Reformer |
| Types: | Animal, Arm Balance, Balance, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start with a light spring. Kneel on carriage facing the jumpboard, angling your torso to 45 degrees. Place your hands on the jumpboard, press off, and quickly circle your arms down, up, and around. Return to starting position. Repeat.
Strengthens shoulders, chest, and arms. Upper-body endurance.
Beginner: Press off lightly and keep the movement small. Intermediate: Keep moving without pausing between repetitions. Advanced: Hover knees slightly as you press off.
Wrist or shoulder pain.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
Kneeling Butterfly on Jump Board Reformer: 30 Modifications for All Levels
Jump Board Kneeling Butterfly is a fun, coordination-heavy upper-body cardio exercise from the original Reformer Pilates Card Deck, which features 48 reformer exercises designed to build strength, control, and whole-body conditioning.
This one blends a light jumpboard press with fast arm circles, so you’ll feel your shoulders, upper back, arms, and core working together while the legs stabilise in kneeling. The key is to keep the carriage springy but controlled, maintain a strong trunk, and let the arms circle smoothly without shrugging the shoulders up toward the ears.
The setup is simple: start with a light spring. Kneel on the carriage facing the jumpboard, angling the torso to about 45 degrees. Place hands on the jumpboard, press off, then quickly circle the arms down, up, and around. Return to start and repeat with rhythm.
Below are 30 unique modifications for Kneeling Butterfly on Jump Board, offering options for beginners, intermediate movers, and advanced practitioners.
10 Beginner Modifications For Jump Board Kneeling Butterfly
Beginner Modification 1: Smaller Press Off Range
Press off lightly and keep the movement small.
Beginner Modification 2: Slow Down the Arm Circles
Circle slower to keep shoulders organised.
Beginner Modification 3: Reduce Circle Size
Make smaller circles to avoid neck tension.
Beginner Modification 4: Keep Hips Over Knees
Stay stacked for better balance and control.
Beginner Modification 5: Pause Between Reps
Reset posture after each press and circle.
Beginner Modification 6: Hands Higher on Jumpboard
Place hands higher to reduce shoulder load.
Beginner Modification 7: Knees Wider Base
Widen knees slightly for stability.
Beginner Modification 8: Shorter Set Count
Do fewer reps and keep them smooth.
Beginner Modification 9: One Arm Circle Practice
Circle one arm at a time to learn pattern.
Beginner Modification 10: Focus on Soft Landing
Return gently without any carriage clunk.
10 Intermediate Modifications For Jump Board Kneeling Butterfly
Intermediate Modification 1: Continuous Rhythm Reps
Keep moving without pausing between repetitions.
Intermediate Modification 2: Two-Second Press Hold
Hold the press off position briefly each rep.
Intermediate Modification 3: Faster Circles With Control
Increase speed while keeping circles smooth.
Intermediate Modification 4: Add Core Brace Cue
Draw ribs in to stabilise the trunk.
Intermediate Modification 5: Bigger Circle Range
Circle arms wider without shrugging shoulders.
Intermediate Modification 6: Keep Carriage Extra Quiet
Press and return with silent carriage control.
Intermediate Modification 7: Add Breath Pattern
Exhale press, inhale return, keep it steady.
Intermediate Modification 8: Eyes Forward Focus
Keep gaze steady to improve balance.
Intermediate Modification 9: Longer Set Endurance
Build up to twenty controlled repetitions.
Intermediate Modification 10: Add Direction Change
Reverse circle direction halfway through the set.
10 Advanced Modifications For Jump Board Kneeling Butterfly
Advanced Modification 1: Hover Knees Slightly
Hover knees slightly as you press off.
Advanced Modification 2: Add Push-Up Between Circles
Add a push-up between each arm circle.
Advanced Modification 3: Increase Speed and Resistance
Go slightly heavier while keeping control.
Advanced Modification 4: Hold Press Off Three Breaths
Hold press off and circle arms continuously.
Advanced Modification 5: Single-Arm Fast Circles
Circle one arm fast while other stabilises.
Advanced Modification 6: Add Torso Rotation With Circles
Rotate torso slightly as arms circle around.
Advanced Modification 7: Narrow Kneeling Base Challenge
Bring knees closer to increase core demand.
Advanced Modification 8: Bigger Press Off Range
Press off farther without losing trunk control.
Advanced Modification 9: Double Circle Each Rep
Circle arms twice before returning to start.
Advanced Modification 10: Extended Endurance Set
Do thirty reps without losing form.
George’s Conclusion and the Reformer Pilates Card Deck
Kneeling Butterfly on Jump Board is a brilliant way to add variety, coordination, and cardio energy to a reformer session. It’s playful, but it still demands real Pilates organisation: stable pelvis, strong trunk, relaxed shoulders, and clean carriage control.
Use the beginner modifications to learn the pattern and stay steady, the intermediate options to build rhythm and endurance, and the advanced variations to add intensity with knee hovers, push-ups, heavier resistance, and longer sets.
The Reformer Pilates Card Deck includes 48 essential reformer exercises, and with layered modifications like these, it’s your complete library for classes, privates, and home practice.
