1. Starting Position:
- Sit on the floor with your legs extended straight in front of you. Keep your back straight and your shoulders relaxed.
2. Initial Leg Position:
- Allow your legs to remain straight and together. This is the extended position.
3. Transition to Butterfly Stretch:
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. You should feel a gentle stretch in your inner thighs.
4. Positioning Your Hands:
- Place your hands on your feet or ankles for support. Keep your spine elongated.
5. Stretching Movement:
- Keeping your feet together, gently press your knees towards the ground to deepen the stretch. You can also lean slightly forward to increase the stretch in your inner thighs.
6. Breathing:
- Take deep, steady breaths throughout the stretch. Inhale as you lengthen through your spine, and exhale as you relax into the stretch.
7. Hold the Stretch:
- Hold this position for 20-30 seconds, or longer if comfortable. Remember to relax your muscles and avoid pushing too hard.
8. Returning to Starting Position:
- To come out of the stretch, gently bring your knees back together and extend your legs straight in front of you.
9. Repetition:
- Repeat the exercise 2-3 times, or as desired.
Tips:
- Listen to your body and only stretch to the point of mild discomfort.
- Always maintain an upright posture with a straight back.
