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This initial pose is instrumental in targeting the outer edge of the hip and preparing you for deeper stretches ahead. Hold Turtle Pose for 5 to 8 breaths, allowing your neck to relax as you gradually lift your chest and transition into Butterfly Pose.
Transitioning into Butterfly Pose
In Butterfly Pose, bring your heels in closer to your body and hinge at the waist to fold deeper. Note the difference in intensity between this pose and Turtle Pose, as it will stretch the inner groin more intensely. Keep your breath soft and flowing through the nose, facilitating hip opening with every inhalation and exhalation.
After several breaths, roll back up gently and move into a seated variation known as Seated Pigeon, or "Rocking the Cradle," which further engages the hips.