Butterfly pose meditation

Especially challenging for runners and other athletes, this pose stretches the inner thigh, groin, and hip. As its shape suggests, it gradually opens your “wings” and helps your knees reach the floor in cross-legged poses.
Do the stretch like this:

1. Sit on the floor with your legs extended in front of you. If you have difficulty keeping your back straight, place a small cushion under your buttocks so that your pelvis tilts forward slightly.
2. Bend your knees and bring the soles of your feet together with the outside edges of both feet on the floor.
3. Clasping your hands together, grasp both feet, draw your heels in toward your groin, and gently press your knees toward the floor while extending your spine. Feel the stretch in your groin, thighs, hips, and lower back. Resist the temptation to bounce or force your legs. If your knees stick up in the air, don’t worry. It’s more important to keep your back straight than to touch the floor with your knees.
4. Hold the stretch for five to ten breaths while breathing deeply into your abdomen.As you exhale, release your feet, extend your legs in front of you, and relax.