00:00Hi everyone, welcome back to mobile physio.
00:03Today, we're going to explore a simple yet powerful yoga pose that's perfect for improving flexibility in your hips and thighs,
00:10the butterfly pose, also known as Baddha Konasana in Sanskrit.
00:15This pose is ideal for anyone looking to open up their hips, stretch the inner thighs, and release tension in the lower body.
00:22It's especially beneficial for athletes, dancers, and even people who sit for long periods.
00:28Let's dive right into it.
00:30First, find a comfortable seated position on your yoga mat.
00:34Now, bring the soles of your feet together, and let your knees gently fall to the sides, forming a butterfly shape with your legs.
00:41Hold your feet with both hands.
00:43And if you'd like, gently use your elbows to press your knees toward the floor, but remember, don't force it.
00:49Just let gravity do the work.
00:51Make sure your spine is straight and your chest is lifted.
00:55If you feel tightness in your lower back, you can sit on a folded blanket for extra support.
01:00Take a deep breath in, and as you exhale, relax into the pose.
01:05You should feel a nice stretch in your inner thighs and groin.
01:09Breathe deeply and hold the pose for 20 to 30 seconds, or longer if it feels comfortable.
01:14Remember, this is a great time to tune into your body.
01:18Notice where you feel the stretch and use your breath to relax those areas.
01:23If you're just starting out and your knees are higher off the ground, that's totally fine.
01:29Over time, with regular practice, you'll notice increased flexibility.
01:34You can also place yoga blocks or cushions under your knees for extra support.
01:38Another tip, if you want to deepen the stretch, you can slowly hinge forward from your hips, keeping your spine long.
01:45But remember, never force yourself into a stretch, listen to your body.
01:49When you're ready to release the pose, slowly bring your knees back together and sit in a comfortable seated position.
01:56That's it.
01:58The butterfly pose is a wonderful stretch to practice regularly, and the best part is, it's suitable for all levels.
02:05Thank you so much for joining me today.
02:08If you enjoyed this video, don't forget to give it a thumbs up, and subscribe for more yoga tutorials and wellness tips.
02:15Let me know in the comments how the butterfly pose feels for you, and what other poses you'd like to see next.
02:21Until next time, stay flexible and stay mindful.
02:25Namaste.
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