How to do it
Breathe out slowly as your knees lower toward the floor.
- 1
Sit on the floor with your feet together, knees bent out to the sides.
- 2
Hold your feet with your hands and sit up straight.
- 3
Gently flap your knees up and down like the wings of a butterfly.
- 4
Perform this movement for the desired duration, focusing on the stretch.
Expert tip
Ensure you maintain a straight back and engage your core throughout the movement to maximize the stretch on your quads and glutes.
Common mistakes
- ✕Bouncing the knees forcefully at the bottom
- ✕Letting the feet slide away from the body