{"id":5981,"date":"2021-09-18T15:32:21","date_gmt":"2021-09-18T15:32:21","guid":{"rendered":"http:\/\/www.aafs.net\/blog\/?p=5981"},"modified":"2021-08-18T15:34:02","modified_gmt":"2021-08-18T15:34:02","slug":"seated-butterfly-stretch-simple-exercise-for-health","status":"publish","type":"post","link":"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/","title":{"rendered":"Seated Butterfly Stretch &#8211; Simple Exercise For Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a0c60eccaabe\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a0c60eccaabe\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/#The_benefits_of_exercise\" >The benefits of exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/#Exercise_technique\" >Exercise technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/#Incline_forward_variation\" >Incline forward variation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/#Improving_efficiency\" >Improving efficiency<\/a><\/li><\/ul><\/nav><\/div>\n<p lang=\"en\">The seated butterfly stretch is a unique exercise that is also a classic yoga pose called Purna Titali. It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and has a beneficial effect on posture.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_benefits_of_exercise\"><\/span>The benefits of exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en\">Like many other yoga exercises, the butterfly has a complex effect on the body.<\/p>\n<p lang=\"en\" align=\"CENTER\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-5983 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/benefits-of-seated-butterfly-stretch.jpg\" alt=\"benefits-of-seated-butterfly-stretch\" width=\"600\" height=\"298\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/benefits-of-seated-butterfly-stretch.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/benefits-of-seated-butterfly-stretch-768x381.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/benefits-of-seated-butterfly-stretch-1024x509.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>First of all, the exercise is aimed at developing the muscles of the thighs by increasing their elasticity. It also improves the mobility of the hip joints<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>Additionally, the muscles of the back and shoulders are strengthened. Posture improves<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>The seated butterfly stretch is considered a female asana, as it helps to relieve the manifestations of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood supply to the pelvic organs. However, exercise is also recommended for sedentary men<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">4<\/span>The exercise is best after an intense leg workout, as stretching helps to relax the muscles and prevent pain, which often occurs the day after intense exertion<\/div>\n<blockquote>\n<p lang=\"en\">\u201cDon\u2019t forget about the emotional effect of yoga. Asanas help relieve tension, find peace of mind and forget about anxiety. The seated butterfly stretch is ideal for those looking to unwind after a hard day.\u201d<\/p>\n<\/blockquote>\n<h2><span class=\"ez-toc-section\" id=\"Exercise_technique\"><\/span>Exercise technique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><iframe title=\"How to Do a Seated Butterfly Stretch | Thighs Workout\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/sQ1CuSFp14A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p lang=\"en\">Butterfly exercise doesn\u2019t require special physical training and special equipment. You can do it anytime, anywhere. You only need a yoga mat.<\/p>\n<p lang=\"en\" align=\"CENTER\"><img decoding=\"async\" class=\"size-full wp-image-5985 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/technique-of-seated-butterfly-stretch.jpg\" alt=\"technique-of-seated-butterfly-stretch\" width=\"600\" height=\"235\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/technique-of-seated-butterfly-stretch.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/technique-of-seated-butterfly-stretch-768x301.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/technique-of-seated-butterfly-stretch-1024x401.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p lang=\"en\">How to do a butterfly stretch?<\/p>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Sit on the mat, spread your legs to the sides, and bend at the knees<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>Connect your feet and bring your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it&#8217;s okay if this doesn&#8217;t work the first time. In the future, your body will become more flexible, making the whole procedure much easier<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>Straighten your back and shoulders. Stretch the top of your head up and straighten your spine. Tilt your head slightly down<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">4<\/span>Lift your knees off the floor and try to bring them as close as possible. Do not pull your feet apart. You can help yourself with your hands. Hold the position for a few seconds<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">5<\/span>Lower your knees to the floor, pressing down on them with your palms if necessary. Re-fix the position<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">6<\/span>Repeat several times<\/div>\n<p lang=\"en\">The number of repetitions depends on your fitness level. It&#8217;s usually recommended to do it continuously for 2 minutes. During this time, at a measured pace, you can do 25-30 reps.<\/p>\n<p lang=\"en\">For best results, train 4-5 times a week by combining seated butterfly stretch with other leg and full-body stretching exercises.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Incline_forward_variation\"><\/span>Incline forward variation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en\">This is a slightly sophisticated version of the regular butterfly. It&#8217;s performed according to the following scheme:<\/p>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Sit on the floor, spread your knees and press them to the floor, connecting your feet. Spread your back and lower your head down. As you exhale, lean forward with your back straight and extend your arms in front of you.<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>As you inhale, lift your knees and hold the position for 1-2 seconds<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>As you exhale, lower your knees to the floor. During the exercise, you should feel a noticeable stretch in the muscles. Repeat the movement for 2 minutes<\/div>\n<p lang=\"en\" align=\"CENTER\"><img decoding=\"async\" class=\"size-full wp-image-5986 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/forward-variation-of-seated-butterfly-stretch.jpg\" alt=\"forward-variation-of-seated-butterfly-stretch\" width=\"600\" height=\"200\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/forward-variation-of-seated-butterfly-stretch.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/forward-variation-of-seated-butterfly-stretch-768x256.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/forward-variation-of-seated-butterfly-stretch-1024x341.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Improving_efficiency\"><\/span>Improving efficiency<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en\">How can you make your workout more effective?<\/p>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Make your workouts regular. Since the exercise only takes 10 minutes to complete, you can easily incorporate it into your daily routine<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>Concentrate on your breathing. Regular breathing helps you achieve a deeper stretch<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>Remember to keep your back straight. If you begin to hunch over, the oxygen supply to your lungs will be difficult, and the butterfly won&#8217;t give the desired result<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">4<\/span>Try the exercise in the morning. It&#8217;ll energize you and prepare your muscles for stress during the working day<\/div>\n<p lang=\"en\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">5<\/span>Evening yoga is also very beneficial. Stretching your leg muscles helps relieve tension and sets you up for relaxation<\/div>\n<p lang=\"en\">The seated butterfly stretch is a great exercise to help you relax your leg and glute muscles after the workout. In addition, it&#8217;s beneficial for the internal organs and the emotional state.<\/p>\n<p lang=\"en\" align=\"CENTER\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5987 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/efficiency-of-seated-butterfly-stretch.jpg\" alt=\"efficiency-of-seated-butterfly-stretch\" width=\"600\" height=\"415\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/efficiency-of-seated-butterfly-stretch.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/efficiency-of-seated-butterfly-stretch-768x531.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/08\/efficiency-of-seated-butterfly-stretch-1024x708.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p lang=\"en\">The first results will be noticeable within 1.5-2 months. The state of health will improve, making your figure more feminine and harmonious.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The seated butterfly stretch is a unique exercise that is also a classic yoga pose called Purna Titali. It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and has a beneficial effect on posture. The benefits of exercise Like many other yoga exercises, the butterfly has [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6050,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68,67],"tags":[],"class_list":["post-5981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Seated Butterfly Stretch - Simple Exercise For Health &#8212; AAFS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aafs.net\/blog\/seated-butterfly-stretch-simple-exercise-for-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seated Butterfly Stretch - Simple Exercise For Health &#8212; AAFS\" \/>\n<meta property=\"og:description\" content=\"The seated butterfly stretch is a unique exercise that is also a classic yoga pose called Purna Titali. It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and has a beneficial effect on posture. 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