Alternating Lying Butterfly

Lying Alternate Butterfly

Positioning:

1. Start Position: Lie on your back on a flat surface or yoga mat.
2. Leg Position: Bend your knees and place your feet flat on the ground, hip-width apart.
3. Arm Position: Place your arms at your sides, palms facing down. Keep your elbows slightly bent.

Movement Instructions:

1. Raise Legs: Start by lifting your right leg off the ground. Position it so your knee is bent at about a 90-degree angle and your ankle is over your knee.
2. Activate Core: Engage your core muscles to stabilize your lower back.
3. Lower and Lift: Gradually lower your right leg towards the floor while keeping it bent. Just before your foot touches the ground, raise it back to the starting position.
4. Switch Legs: Repeat the same movement with your left leg.
5. Repetition: Alternate between your right and left legs in a controlled manner for your desired number of repetitions.

Tips:

- Breathing: Inhale as you lower your leg and exhale as you raise it.
- Form: Keep your back flat against the surface to avoid arching.
- Range of Motion: Move within a range that feels comfortable to you, especially if you are new to this exercise.

Conclusion:

This exercise helps strengthen your core and hip muscles while improving flexibility. Make sure to practice with proper form for optimal benefits and to prevent injury.