Why this one exists
The inner thighs and the front of the hips shorten in a chair with the knees together. Butterfly is a simple counter, as long as you do not shove the knees.
Set up
Sit, soles of the feet together, knees out. Hold the feet or the ankles. Sit on a folded blanket if the low back rounds hard.
Steps
- Let the knees fall open only as far as the hips allow.
- Hinge forward from the hips if you want more, spine long.
- Use elbows only as a light rest on the thighs, not as levers.
What you should feel
Inner thighs and groin. The stretch should be even, not a pop.
Skip if it hurts
Skip a deep fold if you have a groin strain. Stay upright.
Common mistakes
Do not bounce the knees.