Yin Yoga Posture Basics :: Butterfly Pose

Yin Yoga Butterfly Pose

A nice pose to open up space in the back, hips, and adductors (inner leg). Butterfly is s nice low back stretch for people who are sometimes limited in other forward folds due to tight hamstrings. Remember to elevate the hips if you don't have a forward tilt in the pelvis or if you experience sciatica or have a history of disc issues or SI joint issues. You may also want to support your legs if you have bad knees. This is a nice forward fold for pregnancy.

If you have limitations you can take lying butterfly on your back with the legs and feet in the same position. This is especially helpful for people who are avoiding forward folding due to disc issues in the lower back.

To release inhale as you come up, extend legs out in front and rest back on your hands or take a windshield wiper like action with your legs and knees.