Seated Butterfly

Sit with the soles of your feet pressed together and let your knees fall open to the sides. Hold your feet or ankles and hinge forward from your hips, keeping your back long rather than rounding from your shoulders to reach further. The stretch lives in your inner thighs and groin, not in how close your knees get to the floor — pressing down on your knees with your elbows adds pressure but doesn't change your actual flexibility. Sit tall through your sit bones before you fold, and let your chest lead the movement forward instead of your head.