Forward Butterfly Leaning Stretch

1. Starting Position:

   • Sit on the floor with your legs bent in front of you.

   • Bring the soles of your feet together, allowing your knees to fall out to the sides. This is known as the butterfly position.

2. Hand Position:

   • Grasp your feet with both hands, keeping your back straight.

3. Leaning Forward:

   • Slowly begin to lean forward from your hips, not your waist.

   • Keep your spine straight as you lower your torso toward your feet.

4. Deepening the Stretch:

   • Allow your elbows to gently press down on your knees for a deeper stretch.

   • Hold this position for a comfortable stretch, aiming for 20-30 seconds.

5. Breathing:

   • Focus on deep and steady breaths. Inhale deeply through your nose and exhale slowly through your mouth.

6. Return to Starting Position:

   • To exit the stretch, slowly rise back to the starting seated position while maintaining control.

7. Repetition:

   • Repeat the stretch 2-3 times, holding for 20-30 seconds each time.

Tips:

• Keep your movements slow and controlled to avoid injury.

• Only lean as far forward as is comfortable for you; do not force the stretch.