Butterfly Yoga Pose

Setup

1. 01Sit tall on a mat with the soles of the feet pressed together.
2. 02Pull the heels comfortably toward the pelvis.
3. 03Hold the feet or ankles with both hands.
4. 04Sit on a folded blanket if the lower back rounds in this position.

Execution

1. 01Let the knees fall out toward the floor under their own weight.
2. 02Sit tall through the spine and breathe slowly.
3. 03To deepen, hinge slightly forward from the hips with a long back.
4. 04Hold for 30 to 60 seconds, then release the knees together slowly.

Checkpoints

• -Stretch is felt along the inner thighs, not as pinching in the knees.
• -Spine stays long rather than slumping toward the feet.
• -Knees lower passively with gravity and breath, not by pressing hard.
• -Shoulders stay relaxed away from the ears.

Common mistakes

• -Pressing the knees down forcefully with the hands or elbows.
• -Rounding the back to get the head closer to the feet.
• -Pulling the heels in so close that the knees complain.
• -Bouncing the legs rapidly instead of holding a relaxed stretch.