Butterfly stretch (Bound Ankle Pose, Baddha Konasana)

Technique

1. Sit on the ground, place the soles of your feet together and draw the heels toward the groins, allowing the knees to drop toward the floor.
2. Wrap the hands around the feet and open your legs like a book.
3. Bend at the hips to lean forward and lengthen the chin and chest toward the floor in front of you.
4. Press the elbows gently down onto the thighs to bring the knees closer to the floor.

Form tips

1. Keep the lower back long and open. Minimize rounding in the lower back.

Similar Exercises

• Diamond frog
• Supported half lotus
• Flying butterfly
• Lotus fish pose
• Lotus crane pose

Equipment

• Ground (hands or body)