This pose helps your blood flow better and eases tightness in your legs.

It's easy enough for beginners but also helpful for experienced yogis.

Learning to do the Butterfly Pose correctly will make your yoga practice better and help you feel more connected to your body.

It makes your hips and inner thighs more flexible. The more you do it, the easier it becomes to bend your legs and open your hips.

It helps improve your posture. By opening your hips, it allows your body to stand taller and straighter.

It boosts blood flow to your legs and lower body. This can help you feel more energized and less stiff.

It eases tightness in your groin and lower back. This can be especially helpful if you sit a lot or have back pain.

It calms your mind and helps reduce stress. Focusing on your breath while in the pose helps you relax and feel more peaceful.

It's great for unwinding after a busy day. It's a gentle way to release tension and prepare for rest.

It's also good for warming up before exercise. It gently stretches your muscles, getting your body ready for more intense activity.

Bring the soles of your feet together. Let your knees gently fall open to the sides.

Grab your feet with your hands. Keep your back straight and your tummy muscles tight. This helps keep your balance and protects your spine.

Slowly push your knees down towards the floor. You should feel a stretch in your inner thighs. Don't force it; just go as far as feels comfortable.

Take slow, deep breaths. Hold this pose for 15 to 30 seconds. Let your body relax into the stretch. The more you relax, the better the stretch will feel.

To make the stretch feel deeper, try leaning forward from your hips. Keep your back straight as you do this. This will help to open up your hips even more.

Remember to listen to your body. If you feel any pain, stop and gently come out of the pose. This is a gentle stretch, not a competition!

Crab Twist Toe Touch: This move is active and works your core muscles along with your hips and the backs of your legs (hamstrings). The twisting helps you become more flexible and coordinated.

Supine Spinal Twist: This is a relaxing stretch done lying on your back. It helps your spine move better and stretches your lower back and hips. It's great if you sit a lot, as it eases tightness.

Standing Reach Up Back Rotation Stretch: This stretch improves your spine's flexibility and helps you stand straighter. It also helps loosen up your back and shoulders. It's good for warming up or cooling down after exercise.

It helps you become more flexible and relaxed.

A deeper stretch in your hips and lower back can be achieved by leaning forward gently while in the Butterfly Pose. This is still called the Bound Angle Pose.

The Seated Forward Bend (Paschimottanasana) stretches your hamstrings (back of your thighs) and lower back. It works well with the Butterfly Pose to improve overall leg and back flexibility. You sit with your legs straight out and bend forward from your hips.

The Supine Spinal Twist is a relaxing pose done lying on your back. It helps loosen your spine and lower back, and it's a good way to unwind after doing the Butterfly Pose. You gently twist your body from side to side while lying down.

All these poses help you become more flexible, less tense, and more aware of your body. Try them and see which ones you like best!

For more information on the Supine Spinal Twist, you can find helpful resources online.

Keep your spine straight: Don't round your back. A rounded back puts extra pressure on your spine and can cause pain. Imagine a tall, straight line from the top of your head to your tailbone.

Gentle knees, not forced: Don't push your knees down hard. Let your hips open naturally. If you feel any pain, ease up and don't force it. The goal is a comfortable stretch, not a painful one.

Breathe steadily and deeply: Remember to breathe! Holding your breath makes the pose harder and less relaxing. Inhale and exhale smoothly and deeply throughout the pose. This helps your body relax and open up more.

It's a gentle stretch that can help you feel calmer and more at ease.

Find a comfortable space and lay down a yoga mat for support.

Sit comfortably on your mat with your feet together, letting your knees fall open to the sides.

Gently press your feet towards the floor, feeling a stretch in your inner thighs and groin.

Keep your back straight and relax your shoulders.

You can gently fold forward from your hips, resting your forehead on the floor if comfortable.

Hold the pose for a few breaths, noticing any sensations in your body.

Breathe deeply and slowly, focusing on your breath as you stretch.

To come out of the pose, slowly sit up straight and gently bring your legs together.

Remember to listen to your body and don't push yourself too hard.

Practice this pose regularly to improve your flexibility and enjoy the calming benefits.