Butterfly (Baddha Konasana)

You press the knees down with your hands or bounce them to force the hips open.

You pull the feet in tight when the hips are not ready, which pushes the knees higher and strains them.

You let the pelvis roll backward so you are slumping behind the sit bones before you even fold.

Sit on a cushion to tip the pelvis forward — the fold gets dramatically easier from there.

Let gravity alone lower the knees; the stretch should live in the inner thighs and groin, never in the knee joints.

Think of the belly reaching toward the feet rather than the head reaching down.