Folded Butterfly

Benefits

  • Stretches the back, groin, hamstrings and knees.
  • Externally rotates the hips.
  • Releases tension in the neck and shoulders.
  • Calms the mind.

Therapeutic

  • Can help to alleviate neck and shoulder pain.

Skill Level

  • Beginner

Category

  • Hip Opener

Yoga 15 Series

Instructions

  • From a seated position, bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat.
  • Inhale, sit up tall. Exhale, fold forward and completely relax your upper body, arms, neck and head.
  • Stay in the pose for 2-5 minutes, breathing in and out through your nose. 
  • To come out of the pose, take a deep breath in. Exhale, gently come back up. Bring your legs out in front of you and give them a shake. 

Modifications

Folded Butterfly Modification
  • There are a few ways to modify this pose if you have tight hips. The further your feet are from your hips, the gentler the stretch. 
  • You can sit on the edge of a cushion to raise your hips up. This makes it easier for your hips to rotate forward.
  • You can put cushions on your feet for your head to rest on. 
  • If you have knee pain, you can put cushions under your knees for support.

Contraindications

  • Avoid this pose if you have a knee or groin injury.