For the Butterfly Stretch, assume the lowest position of a squat with the back of your legs resting on your calves. Next, clasp your hands together and place your elbows on the inside of your knees. In order to really enhance the stretch, use your elbows to press your knees back while, at the same time, driving your bottom forward. Try to hold your chest up high throughout the entire stretch. Hold this positioning for the elapsed time and then rest.
This stretch focuses on the adductor muscles of the thighs. Using manual force through your the elbows, this stretch can help open the hips up and realign the pelvis.