Butterfly Stretch
The Butterfly Stretch is an especially helpful groin and inner thigh stretch for beginners. If your goal is the middle splits, this is a great place to start. You can make this middle split progression harder by pulling the feet closer to the groin, by pressing the knees to the ground, by elevating the feet with yoga blocks, or by leaning over the feet.
- Type Of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
Butterfly
- Butterfly: Begin seated on the floor with an upright back position and anterior pelvic tilt (APT).
- Bring the soles of your feet together and pull your feet in as close to your groin as possible.
- If you cannot sit upright on the floor in this position, elevate your hips as high as necessary to achieve a straight back and APT.
- Once in position, actively pull your knees down toward the floor as much as you can.
- Do not let your feet come apart as you sustain this active butterfly position for time.
- Exercise: Frog Rock
- Type of Exercise: Mobility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Side Pancake
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
