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 outwards. >Exhaling bend the upper body forward and bring the head as close as possible to the toes.

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