1. Sit with your spine erect and legs spread straight out.
2. Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
3. Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
4. Make an effort to bring the heels as close to the genitals as possible.
5. Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
6. Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
7. Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
8. Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
9. Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
10. Take a deep breath in and bring the torso up.
11. As you exhale, gently release the posture. Straighten the legs out in front of you and relax.
A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region
Helps in intestine and bowel movement
Removes fatigue from long hours of standing and walking
Offers relief from menstrual discomfort and menopause symptoms
Helps in smooth delivery if practiced regularly until late pregnancy
If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips. If you have any lower-back disorders, do the posture only while keeping the spine erect. Avoid rounding up the spine by bending forward.
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