How to do Folded Butterfly
On the floorHoldBeginner
Folded Butterfly is a on the floor stretch for your knees, groin and hips.
Step by step
- 1Sit on the floor with your legs extended.
- 2Bend your knees and bring the soles of your feet together.
- 3Let your knees fall outward.
- 4Place your hands on the floor in front of you.
- 5Hinge at your hips and fold forward over your feet.
What you should feel
Let your knees drift down on their own.
Form tips
- Relax your head toward your feet.
- Feel your inner thighs and hips soften.
- Round your back gently… nothing to force.
Make it easier
If your hips are tight, slide your feet further away from you.
Coming out of it
On your next inhale… slowly roll up… and let your legs come long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Folded Butterfly with a coach
In BendEase, a voice coach talks you into Folded Butterfly, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your knees and groin.
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