Butterfly Stretch

AdductorsBodyweight

This seated stretch gently opens the inner thighs and adductors. It improves hip mobility and helps relax the lower body post-workout. Perfect for cool-downs or warm-up routines.

How to do it

1Sit tall on the floor and pull the soles of your feet together in front of you.

2Bring your heels closer to your hips as far as your flexibility allows.

3Hold your feet or ankles, keeping your shoulders dropped away from your ears.

4Gently guide your knees toward the floor without bouncing.

5Hold the stretch while maintaining a natural curve in your lower back.

Common mistakes

Bouncing your knees up and down, which risks straining your ligaments.

Rounding your lower back, shifting tension away from your hips.

Forcing your knees down with your hands, overloading the hip joints.

Breathing

Breathe deeply and continuously. Exhale as your knees naturally sink toward the floor.

Make it harder or easier

To scale down, slide your feet farther from your hips or sit on a yoga block.

To intensify the stretch, keep a flat back and hinge forward slightly from the hips.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.