Butterfly Yoga Flap

1. Sit on the floor with your spine straight and legs extended in front of you.

2. Bend your knees to bring the soles of your feet together, allowing your knees to fall out to the sides, forming a diamond shape with your legs.

3. Grasp your feet with your hands, or if you cannot reach your feet comfortably, hold onto your ankles or shins.

4. Draw your heels as close to your body as is comfortable, maintaining an upright posture.

5. Begin to gently flap your knees up and down, mimicking the motion of a butterfly's wings. Keep the movement controlled and avoid any jerky or forceful motions.

6. Continue flapping for a set duration or number of repetitions, focusing on the sensation of stretching in your inner thighs and hips.

7. You may hold the stretch without flapping for periods to increase the intensity of the stretch if desired.

8. Practice deep, controlled breathing throughout the exercise to facilitate relaxation and improve the stretch.

9. After completing the exercise, gently release your legs and return to a seated position with your legs extended forward to relax.

This exercise is primarily used to enhance flexibility in the hips and inner thigh region and can also serve as a meditative practice focused on rhythmic movement and breathing. It is suitable for individuals of all fitness levels.

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