Butterfly Loosening

 
Position : Dandasana

• Bend the knees and bring the soles of the feet together.
• Try to pull them as much as close to the body if possible.
• Try to touch the heels to the perineum, if possible.
• Relax the inner thigh muscles.

Practice :

Stage I : Clasping the feet with the hands.

• Clasp the feet with both hands.
• Gently bounce the knees up and down, use the elbows as levers to press the legs down.
• Try to touch the knees to the floor on the downward stroke.
• Repeat 20 - 30 up and down movements with the normal breathing.

Stage II : Hands on the knees.

• Place the hands on the knees.
• Gently try to push the knees down towards to the floor using the palms and allow the knees to come up in spring action.
• Repeat 20 - 30 times with the normal breathing.
• Relax and straighten the legs.

Note :

• Do not force the movements which is very important to remember.
• Try to keep the spine, neck and head erect.
• Try to keep the trunk still while practicing the exercise.

 Benefits :

• It is a preparatory practice for loosening up the knee and hip joints.
• Helps to gain mastery to perform Padmasana and other meditative postures.
• Practice of half butterfly loosening exercise is beneficial for those people who can not sit in cross legged position.
• Relieves the tension in the inner thigh muscles.
• Removes tiredness who work long hours of standing and walking.