The butterfly stretch is popular for reducing tightness in the inner thigh due to muscle overuse or compensation for the hip flexor - which is why it's a great groin stretch! This asana can also be practiced laying down; a variation of the posture commonly referred to as “reclined butterfly pose.”. However, it’s a better assessment of your hip flexibility than technique to improve it. Bring the soles of your feet together to touch, in front of your body. Butterfly. Make sure this account has posts available on instagram.com. Instructions . It can help you get a better stretch. With global studies in psychology & yoga, LoElizabeth’s mission is to inspire others to rise with enthusiasm, live the life they dream of & be the best version of themselves. Increase the stretch by slowly pressing your thighs toward the floor Another nice modification is to relax your upper body on a blanket or bolster when you lean forward. Slowly move the leg away from the body by pushing it out, similar to how the legs move in the butterfly position. Recently we discussed the applications of Zaichik Stretching Principles to the Butterfly Stretch. Before doing it, you will want to have done at least five to ten minutes of light to moderate cardio activity, such as walking or cycling. Error: The account for loelizabethblog needs to be reconnected.Due to recent Instagram platform changes this Instagram account needs to be reconnected in order to continue updating. In this episode of Ask Eric, I show you different techniques to help you improve your butterfly stretch: If you are especially tight in the groin or hip areas, practice this posture while seated on a yoga blanket or bolster. Bend your knees to the sides, holding the soles of your feet together with your hands. Stretches like this before you are warmed up can result in an injury. Exercise. Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Traveling Butterfly. Keep in mind these tips as you perform the butterfly stretch: Increase the stretch by carefully pressing your thighs toward the floor as you hold the position. Inhale deeply, and lengthen up through the front of your body and the top of your sternum. The butterfly stretch is useful as a cooling down stretch. Allow your knees to drop out to the sides. Instructions . Copyright 2017 Loelizabeth Blog | All Rights Reserved, on How To Practice Butterfly Stretch To Improve Flexibility, This error message is only visible to WordPress admins, Top 3 Headstand Benefits For Health & Fitness, 6 Yoga Poses You Need To Do If You Are A Surfer, Awesome Exercises That You Can Do With Your Baby, 6 Minute Free Yoga Video For Focus & Energy, How To Properly Warm Up Your Spine With Cow Pose. Butterfly pose, also known as bound angle or cobber pose, is an amazing stretch for the knees, thighs, and groin area. Butterfly pose, also known as bound angle or cobber pose, is an amazing stretch for the knees, thighs, and groin area. Grab hold of your feet with both hands and press them into the ground. To do the butterfly stretch: Sit on the floor or a prop with the soles of your feet pressing into each other. How To Practice Butterfly Stretch To Improve Flexibility. At the same time, bend at the hips to bring your groin closer to your heels. Begin in a seated position. Move any excess flesh away from your sitting bones. To deepen the intensity, move your feet closer in toward your hips. Butterfly pose, also known as bound angle or cobber pose, is an amazing stretch for the knees, thighs, and groin area. The butterfly stretch targets your inner thighs, groin, hips, and lower back. This seated hip opener is also often referred to by it’s Sanskrit name, Baddha Koṇāsana. Remember to pull up through your back and hold your chin up to maintain good posture. Sit on the floor and put your feet together so that the pads of your feet are pressed against one another. Don’t hunch your shoulders up toward your ears or round your back. Elevating your hips will make it more comfortable for you to sit up comfortably, as your knees splay out to either side. How To Practice Butterfly Stretch To Improve Flexibility. To execute a butterfly stretch, begin in a seated position on the floor. This seated hip opener is also often referred to by it’s Sanskrit name, Baddha Koṇāsana. Butterfly. Resting each of your knees on a yoga block can also make this pose more accessible when you are dealing with tight hips and groin muscles. Whether you're … Lift one leg up by bending at the knee and grab the inside part of the foot. See this video for a demonstration. Butterfly Stretch. Begin in a seated position. Hold for 30 seconds. (If you missed the article click here to read it). Complete 1-3 sets of each stretch, and be sure to move into and out of the stretch slowly. We received numerous replies from people who tried the techniques and were happy to see their Butterfly get deeper, even after just a few attempts. As you stretch more and more, you’ll be able to increase your total stretching time. Move any excess flesh away from your sitting bones. Certain stretches are more free-form and don’t need to be held for regimented amounts of time, like the Happy Baby Pose or butterfly stretch. The Butterfly Stretch is a common stretch done by martial artists, runners and anyone who has ever been in a high school gym class. To perform a hip internal rotation stretch, begin by laying on on your stomach.