One move
Seated Butterfly Stretch
Mobility
Lower body
How to read ahead. Do to go one move at a time.
Sit with the soles of the feet together, knees out, and gently fold forward or press the knees toward the floor for an inner-thigh and hip opener.
Option. Sit on a cushion if the hips are tight. Keep the fold small and supported. Never bounce the knees.
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1
Sit on the floor with the soles of your feet touching and knees falling out to the sides.
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2
Hold the feet or ankles and sit tall.
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3
Optionally hinge forward from the hips with a long spine, or gently encourage the knees toward the floor with the elbows or hands.
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4
Keep the movement slow and stop at a comfortable stretch in the inner thighs and hips.
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5
Breathe and hold, then release.