- Sit with your spine erect and legs spread straight out.
- Bend knees, bringing feet toward pelvis with soles touching each other.
- Grasp feet firmly, positioning heels close to the body.
- Inhale deeply, then exhale while pressing thighs downward gently.
- Begin flapping legs alternately like butterfly wings, starting slowly and accelerating.
- Continue at a comfortable pace, then decelerate.
- Bend forward with chin raised and spine straight, pressing elbows on thighs.
- Feel the inner thigh stretch through deep breathing.
- Return torso upright and gently release the pose by straightening legs.
Benefits: Helps in maintaining a healthy hip joint and reducing the excess fat around the hips and thighs. Stretches inner thighs, groins and knees. Helps in intestine and bowel movement. Provides relief from menstrual discomfort.
Precautions: Those with groin or knee injuries should use blanket support under outer thighs. Sciatica patients should sit on a cushion.