Spine rounds — hip hinge is absent
The stretch is in the back not the inner thighs.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Yoga · Lower Body
Bound Angle / Butterfly (Baddha Konasana)
Coaching cues
- Sit tall; bring the soles of the feet together; let the knees drop to the sides
- Hold the feet; hinge forward from the hips — not rounding the back
- Breathe into the inner thighs and groins
- Hold 5 to 10 breaths; do not force the knees down
Common faults 2
Forcing the knees to the floor with the hands
Overpressure can strain the medial knee ligaments.
Overactive muscles
Adductor complex
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗