The Butterfly Pose: Flexibility and Relaxation

Instructions

1. Starting Position:

   • Sit on the floor with your spine straight.
   • Extend your legs straight out in front of you.

2. Setting the Pose:

   • Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
   • Pull your feet as close to your pelvis as is comfortable for you.

3. Hand Placement:

   • Hold your feet or ankles with your hands.
   • You can also place your hands on your knees for additional support or press gently to deepen the stretch.

4. Posture Alignment:

   • Sit upright with a long spine, avoiding rounding your back.
   • Keep your shoulders relaxed and your chest open.

5. Butterfly Motion (Optional):

   • Gently flap your knees up and down like the wings of a butterfly.
   • This motion can help further loosen tightness in the hips.

6. Hold the Pose:

   • If not flapping, hold the position still and focus on your breathing.
   • Stay in the pose for 30 seconds to 2 minutes, depending on your comfort level.

7. To Release:

   • Straighten your legs out in front of you and relax.

Tips 

• Use Props if Necessary: If your hips are tight, sit on a cushion or folded blanket to elevate your hips.
• Don’t Overstretch: Avoid forcing your knees down; let gravity do the work.
• Engage Your Core: Maintain core engagement to support your lower back.
• Keep it Comfortable: Modify the distance between your feet and pelvis to suit your flexibility.
• Breathe Mindfully: Focus on deep, steady breathing to enhance relaxation.