This sequence consists of 9 practices. Regularly practicing these techniques will improve your flexibility within a week.

Practice 1 – Ardha Titali Asana (Half Butterfly Pose) – 1 

1. Bend your left leg and place it on your right thigh 
2. Hold the left foot with your right hand and your left knee with your left hand.
3. Breathe gently, moving the left knee up towards the chest.
4. When breathing out, gently push the folded left knee to touch the floor.
5. Repeat this 10 times.

Practice 2 – Ardha Titali Asana (Half Butterfly Pose) – 2 

1. Move your knee up and down with your hand through a short distance.
2.  Repeat this up-and-down movement 20 times.

Practice 3 – Shroni Chakra (Hip Rotation) 

1. Hold your left knee with your left hand and your leg with your right hand. 
2. Rotate your hip in a circular motion as large as possible.
3.  Perform 10 rotations clockwise and 10 rotations counterclockwise.

Practice 4 – Poorna Titali Asana (Full Butterfly Pose) – 1

1. Bend the knees and bring the soles of the feet together. 
2. Hold your toes and move your knees up and down about 20 times.

Practice 5 – Poorna Titali Asana (Full Butterfly Pose) – 2 

1. Stay in the butterfly pose and place your hands on your knees.
2. Using your palms, gently push the knees down toward the floor. 
3. Repeat this 20 times.

Practice 6 – Poorna Titali Asana (Full Butterfly Pose) – 3 

1. Stay in the butterfly pose, place your arms in front, and slowly push your arms forward while keeping your forehead on the ground. 
2. Repeat this about 20 times.

Practice 7 -Ardha Urdhva Upavistha Konasana (Half Upright Seated Angle)

1. Stay in the butterfly pose, and hold your toes.
2.  Inhale, raise your left leg up on the left side, ensuring your leg is all the way to the left side, and exhale as you bring the leg down. 
3. Repeat the same sequence with the other leg. 
4. Alternate and repeat 10 more times.

Practice 8 – Swaddling 

1. Bend your left leg and raise it up to chest level, then hold your left toe with your right hand. 
2. Your left hand should go underneath the leg, ensuring you swaddle your leg all the way to the left. Your leg should not come down in the middle of the practice; always try to hold your leg higher.
3.  Swing it 10 times, then repeat the same sequence with the other leg for 10 times.

Practice 9 –  Hip Movements (Tilts)

1. 1. Lie flat on your stomach with your palms on the ground directly under your shoulders.
   2.  Inhale to lift your chest off the floor, keeping your elbows straight and your head back (Cobra pose). 
   3. Move your hips up and down in rhythmic pelvic tilts; elbows and hips should remain straight without bending.
   4.  Repeat this sequence of hip tilts 20 times, then exhale and lower your chest to the ground.
   5.  Repeat this entire sequence twice more for three sets of 20 repetitions.
   6. After completing these exercises, you may notice an increased range of motion or improved hip mobility.

   All nine of these techniques will take about 5 minutes. Practice them regularly, and you will see a significant improvement in your hip flexibility, making it easier to perform several other asanas