Middle split (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Butterfly (hold) · Beginner · timed
   Seated with knees bent and dropped out to the sides, soles pressed together and heels drawn toward the pelvis, hands clasping the feet, torso upright.
2. Frog stretch (hold) · Intermediate · timed
   Adductor stretch from all fours: the knees spread wide apart, each knee bent ~90 deg with the ankle directly behind it so the two shins are parallel (inner knees, inner shins and inner edges of the feet on the floor), th
3. Middle split (hold) · Advanced · timed
   Static middle (side) split: both legs straight out to the sides as wide as available, pelvis pushed forward and tilted so the torso stays upright, kneecaps and toes pointing up/forward, hands on the floor in front for su