Butterfly

The lesson

1. 01

   Soles together, knees wide

   Sit down, bring the soles of your feet to touch, and let the knees fall out toward the floor.

2. 02

   Sit on something if you need to

   If your low back rounds backward the moment you sit down, put a cushion or folded blanket under your sitting bones. Almost everyone who runs needs this.

3. 03

   Choose your depth with your feet

   Feet further away from you is gentler. Feet drawn in close to the body is much deeper. Move them, don't force the knees.

4. 04

   Tall first, then fold

   Lengthen up through the spine, then hinge forward from the hips. Let the back round as you go — this is not a flat-back fold.

5. 05

   Let the knees go, don't push them

   Hands hold the feet or ankles. Never press down on the knees. The hips open by settling, not by being levered.

6. 06

   The test

   A broad, dull stretch through the inner thighs and the front of the hips. Anything sharp on the inside of a knee means walk the feet further away.