The gentle pose will give your body much-needed relief after your desk job.
Learn more about the butterfly stretch’s benefits and how to modify the pose.
One of the first stretches you learned as a kid may very well have been the butterfly stretch.
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And it turns out, your gym teachers may have been onto something.
What Is the Butterfly Stretch?
Then, you’ll gently fold forward to bring your chest close to the ground.
A.Sit tall on the floor with legs extended in front of body and arms resting at sides.
B.Bend knees and bring soles of feet together in a comfortable position in front of groin.
Allow knees to gently fall open to either side of the mat.
Gently hold toes, ankles, or shins and press firmly into sit bones.
D.Hold for several breaths and gently release, returning to the starting position with back flat.
Despite its simplicity, the butterfly stretch can do wonders for your tight musclesandstressed-out mind.
Heres what the pose has to offer for your physical and mental health.
Theyre the basis for your entire spinal column and they control the legs, she explains.
And those symptoms can increase the risk of pain and injury, asShapepreviously reported.
Butterfly stretches also open up the hip rotators and inner thigh adductor muscles.
Plus, the posture stretches theinner thighs, saysSabrina Washington, a CorePower Yoga instructor in Sacramento.
[The stretch] helps keepyour pelvis, hips, and groin area healthy.
The emphasis of the butterfly stretch can also change depending on where your feet are positioned, says Monal.
The next time you’re in the mood to practice, try these modification and progression ideas.
If the seated stretch causes too much strain on your back, try doing a reclining butterfly pose.
Place supports under your knees if needed.
Move your feet as close to your groin as is comfortable and hold the stretch.
Then, place a yoga block or other prop under your forehead, says Monal.
This simple progression will enhance the butterfly stretchs relaxation properties, she says.
That’ll really help allow your body to settle into the posture.
And remember, the cliche no pain, no gain isnt all that true.
Instead, ease yourself into the stretch, and only push yourself as far as is comfortable.
Regardless of your health, remember to listen to your body.
If youre given the all-clear and feel comfortable, try incorporating it intoyour morning routineto wake up your body.
So moving in the morning is really great.
