Butterfly Stretch
Rep Range
Time Based
Hints
Begin seated on a comfortable surface, like a yoga mat. Bring the soles of your feet together, allowing your knees to fall outward, forming a diamond shape with your legs. Grasp your feet or ankles with your hands. Keeping your spine elongated, gently press your thighs down using your elbows, aiming to get your knees closer to the ground. For a deeper stretch, hinge forward at the hips while maintaining a straight back. Aim to bring your chest closer to your feet, deepening the stretch in your inner thighs and hips.
Common Mistakes
Avoid rounding your back or slumping your shoulders, as this can decrease the effectiveness of the stretch and potentially cause strain. Pressing too aggressively on the knees can cause discomfort or injury; it's important to apply gentle and controlled pressure.
Breathing
Take a deep inhale as you sit up tall, preparing for the stretch. Exhale as you gently press your knees down and, if you're leaning forward, as you hinge at the hips. Hold the stretch while taking several deep breaths, focusing on relaxing and deepening the stretch with each exhale.
Muscle Focus
Primary Focus Area
Adductors, Hip Flexors