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Butterfly Wings

Sit with your knees bent and the soles of your feet together. Interlace your fingers under your feet. Use your elbows to gently press your knees down to the floor as you lean forward. Feel an opening in your hips as you release tension. Exhale as you bend forward and inhale on the way back up. After 30 seconds, extend your arms in front of you, and come into a forward fold. Try holding this position for 10 seconds. You can place the edge of a cushion or folded blanket under your buttocks to support the pelvic tilt. You can use your use on the outside of the knee to control range of motion when opening the legs.
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