Practice:
Sit with legs straight. Bend the knees and place the soles of the feet together. Hold the toes with the hands and pull the feet as close as possible to the body. >Breathing normally move the knees up and down – just like the wings of a butterfly. Relax the hips and without forcing encourage the knees towards the floor. Return to the starting position.

Variation:
Place the hands on the knees and assist the movement of the knees with gentle pressure. The elbows point sideways. >Exhaling bend the upper body forward and bring the head as close as possible to the toes while continuing the movement of the knees with the hands.

Benefits:
Good preparation for meditation position. Relaxes and improves blood supply to the hips.

Asana is included in the following categories:
Asanas and Exercises to Improve Mobility of the Hip Joint