Now, slowly fold forward at the waist until you come to an appropriate edge for your body. Or, better stated, the non-action of the pose.

That the action of the pose is different from the similar yang yoga pose. The Yin Yoga poses have unique names, intentionally, so you understand Don't worry about how high or low your knees are! Instead, extend your feet and look at the inside of your legs. Do not bring your feet tight into your groin like the Bound Angle Pose. In order to come into the Butterfly Pose, sit on the ground with your legs extended in front of you like I show below.īring the bottom of your feet together, allow your knees to fall open and bring your legs into a soft diamond shape. This pose really does feel lovely and deeply releasing when done in the Yin fashion. The Butterfly pose, unlike the sitting Forward Fold Pose, with legs extended, allows for a nice flexion at the hip due to the forward tilt of the hips and the concomitant decompression of the spine. It doesn't feel as threatening as some of the other more intense hip-opening poses like the Sleeping Swan Pose, the Square Pose or the Shoelace Pose. I have learned that the Butterfly Pose is a great pose to begin a Yin Yoga session. To read more about how Yin Yoga differs from traditional, Yang Yoga, and how it can deepen your practice, please click here to read my article addressing the subject. You relax and melt into the pose with loving kindness for your body, wherever it lands. With the Butterfly Pose, and all Yin Yoga poses, you are content and accepting where your body is in the moment. There is a lot of effort put into the pose to get to where you hope you can be with your body, pulling your feet as close to your pubic bone as possible! In traditional, high-energy, muscle-activating yang yoga poses, one strives for the perfect pose. The Butterfly Pose is a variation of the Bound Angle Pose, but is done in an altogether different fashion. It is a pose that requires external rotation of the hip, and is very difficult for most 'normal' people. You may already be familiar with the Bound Angle Pose in traditional, yang yoga. If you are suffering from too much stress, pain or dis-ease of any nature, you don't want to miss this! Click here to see how this course can change your life! You can place a cushion or block under your upper back to open up your chest.Just released, this is the Body Window's self-guided healing course.

Reclined butterfly pose is a useful variation. You can also cross one arm on top of the other, reaching for opposite shoulders or place your palms together behind your back in Reverse Prayer Pose.

Relieve tightness in your shoulders by doing simple exercises such as shoulder rolls, shoulder shrugs, cross arm stretch, or Cow Face Pose. Do the stretch with your legs up against the wall, as though you’re “sitting” on the wall. You can also place your arms on your legs and your hands on the outsides of your feet while pressing your elbows into your inner thighs or calves. Do a forward bend by hinging at your hips to fold forward. Incorporate a twist by placing your left hand behind your back and the back of your right hand against the outside of your left thigh. To keep your spine straight, sit with your back against a wall. Do each variation on its own or combine them to create a hip-opening sequence. Remember, the shape of your body can affect your flexibility and range of motion. There are several modifications and variations of the butterfly stretch that may help to make the pose more comfortable and manageable. This will help you to move more deeply into the stretch. Focus on taking slow, long, and deep inhalations and exhalations.Place your sitting bones on the edge of this seat, allowing your pelvis to tilt forward so you can deepen the stretch. Use a combination of blocks, cushions, and folded blankets to create a seat. Sit with support, especially if you have tightness.Use support under your outer thighs and knees, as described above. Use caution if you have a groin or knee injury.Allow your thighs to relax and your knees to naturally lower without pressing or forcing them down. If your knees are quite high off the floor, you can place cushions or blocks under your thighs or knees.If you find yourself sinking to one side, adjust your body. Ensure your weight is balanced evenly between your hips, pelvis, and sitting bones.Use slow, steady movements and avoid bouncing or pushing yourself beyond your natural limits.Be gentle and increase your flexibility gradually. It’s important to slowly open up your hips, especially if they’re very tight.Here are a few pointers to bring ease to the butterfly stretch:

Butterfly position