Sit with your feet together and your knees out, and let your knees sink.
Butterfly
How to do it
- Hold your feet, sit up tall.
- Let your knees drop on their own: never push them.
- Breathe out and feel it ease.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Sit against a wall, feet a little further out.
Harder
- Lean forward a little, back still straight.
What it trains
Which muscles do the work
Bottom musclesLongest muscleHamstrings
Tap one to see it in the Body.