Butterfly Yoga Pose
Seated with the soles of the feet together and the knees dropped out to the sides, the inner thighs and the groin stretch; held for time, upright or folded forward.
How to do it
Setup
Seated tall, soles of the feet together, heels drawn toward the groin, hands holding the feet or ankles.
Steps
- Let the knees sink toward the floor without pushing them.
- Lengthen the spine, then hinge forward from the hips if the back stays long.
- Hold and breathe, then sit up and straighten the legs.
Common mistakes
Pressing the knees down with the hands: let gravity and time open them. Rounding the back to fold lower: fold only as far as the spine stays long. Heels too close for stiff hips: slide the feet farther out, or sit on a folded blanket.
Breathing
Slow and even through the hold.
