<ul>
<li>Sit on the floor with your back straight and legs extended.</li>
<li>Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.</li>
<li>Hold your feet with both hands.</li>
<li>Pull your feet gently towards your groin, keeping your back straight.</li>
<li>Flap your knees up and down like the wings of a butterfly, gently and slowly.</li>
<li>Continue the movement for 1-2 minutes, maintaining a comfortable pace.</li>
<li>To intensify the stretch, gently press your knees down with your elbows.</li>
</ul>