1. Starting Position:
- Sit on the floor with your legs bent in front of you.
- Bring the soles of your feet together, allowing your knees to fall out to the sides. This is known as the butterfly position.
2. Hand Position:
- Grasp your feet with both hands, keeping your back straight.
3. Leaning Forward:
- Slowly begin to lean forward from your hips, not your waist.
- Keep your spine straight as you lower your torso toward your feet.
4. Deepening the Stretch:
- Allow your elbows to gently press down on your knees for a deeper stretch.
- Hold this position for a comfortable stretch, aiming for 20-30 seconds.
5. Breathing:
- Focus on deep and steady breaths. Inhale deeply through your nose and exhale slowly through your mouth.
6. Return to Starting Position:
- To exit the stretch, slowly rise back to the starting seated position while maintaining control.
7. Repetition:
- Repeat the stretch 2-3 times, holding for 20-30 seconds each time.
Tips:
- Keep your movements slow and controlled to avoid injury.
- Only lean as far forward as is comfortable for you; do not force the stretch.
