Dynamic Butterfly Pose

Dynamic Butterfly Pose Stretching Instructions
Positioning:
1. Sit on the floor or a yoga mat with your legs extended in front of you.
2. Bring the soles of your feet together, allowing your knees to drop out to the sides. Your feet should be close to your body, and they can be held with your hands if that feels comfortable.

Movement:
1. While sitting up straight, gently press your knees down toward the floor to open your hips, feeling a stretch in your inner thighs.
2. Hold this position for a few seconds, focusing on your breathing.
3. To add movement, gently bounce your knees up and down, engaging your hip muscles. You can do this for about 10-15 seconds.
4. After the bouncing, return to the original position, holding your knees down.
5. Repeat the bouncing motion for a few more sets, taking deep breaths, and focusing on relaxing your hips with each exhale.
6. After several repetitions, come back to a neutral seated position. Take a moment to relax and notice how your body feels.