How to do butterfly pose to release tight hips and hamstrings. Stretching follow along

In this video, we'll show you how to properly perform the yoga pose known as the butterfly.

To begin, sit on the floor with the soles of your feet together and your knees bent out to the sides. Use your hands to gently press down on your knees, trying to bring your heels as close to your body as possible.

Next, bring your heels in towards your body, trying to touch your heels to your pelvis. If this is difficult, place a bolster or blanket between your back and the wall for support.

As you inhale, lengthen through the spine, and as you exhale, bring your forehead towards your feet. Hold onto your feet, ankles or shins and relax into the stretch.

It's important to keep your back straight and avoid rounding your shoulders. Keep breathing deeply, and hold the pose for as long as is comfortable for you. To release the pose, gently release your feet and come back to a seated position.

You can also do this pose with different variations like reclining butterfly, seated forward fold and supported reclining butterfly. Remember to listen to your body and only go as deep into the stretch as is comfortable for you. Happy practicing!

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