Sit on the floor with the soles of your feet together and let your knees drop outward
Hold your feet or ankles and gently press your knees toward the floor
Keep your back straight and lean forward slightly from your hips
Hold the stretch for 20 to 30 seconds
Repeat 2 to 4 times
Stand with your feet wide apart
Shift your weight to one side and bend that knee while keeping the other leg straight
Keep both feet flat on the floor
Feel the stretch in the inner thigh of the straight leg
Hold for 20 to 30 seconds
Repeat on the other side
Kneel on one knee and extend the other leg straight out to the side
Keep the extended foot flat if possible
Shift your hips back gently
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Lie on your back and bring one leg out to the side with the knee straight or slightly bent
Keep the opposite leg relaxed
Hold the position for 20 to 30 seconds
Repeat on the other side
Use a butterfly stretch after a light warm-up
Breathe steadily while holding each stretch
Avoid bouncing
Stop if you feel sharp pain