A hip-opening flexibility exercise that targets the hip adductors, groin, and inner thighs through a seated butterfly position to improve hip mobility and flexibility.
Sit on the ground with your back straight and bring the soles of your feet together, allowing your knees to fall out to the sides. Gently press your knees toward the ground while keeping your back straight. Hold the stretch and breathe deeply.
Begin seated on the ground with back straight and soles of feet together, knees falling out to the sides.
Hold the butterfly position with knees pressed toward the ground, feeling the stretch in your inner thighs and groin.
Keep back straight, press knees down gently, breathe deeply, don't force the stretch
Rounding the back, forcing knees down too hard, holding breath, poor posture
Hold the stretch longer, add forward lean, or incorporate gentle movement within the stretch.
Use cushions under knees, reduce stretch intensity, or practice basic hip opening.
Stop if you experience sharp pain in the hips, groin, or knees. This stretch should feel like a gentle opening, not sharp pain. Keep your back straight throughout the movement.