Choose your own (flexibility) adventure.
You know what you want. This is how you get it.
You know what you want. This is how you get it.
These exercises are supplemental for straddle-based pole shapes (genie + tulip + variations, spatchcock*, Jamila/apprentice) and lower-body elements of Ayesha, as well as foundational elements on eliminating micro-bends and improving posture in forward-hinged positions.
Butterflies are low impact and extremely foundational to developing hip mobility and flexibility. Useful for genie variations, ballerinas, and jasmine shapes, to name a few.
Though there are few shapes that imitate a true froggy, many shapes require foundational groin strength and flexibility. Think: genie variations, spatchcock, allegra, etc.