Butterfly

Hold Time

3-5 minutes or more

Benefits

• Can offer a nice lower back stretch without requiring loose hamstrings
• Two variations offer two different benefits: if your feet are farther away, you get more of a stretch in your hamstrings. If your feet are in closer, you get more of a stretch in your adductors.

Entering and Exiting the Pose

Enter: Come to seated and bring the soles of your feet together. Slide your feet forward as much as is comfortable. Fold forward with a rounded spine. Rest your hands on your feet or in front of you. Hang your head down toward your feet.

Exit: Slowly come up using your hands to push the floor. Slowly straighten your legs in front of you.

Modifications

• Sit on a bolster or cushion to elevate your hips
• Support your head in your hands if your neck feel strained
• Place a bolster or cushion between thighs and chest

Contraindications

• Can aggravate sciatica. Back off if you feel any pain or sit on a cushion so your hips are above your knees.
• Keep the back straight if you have lower back issues

Counter Poses

• Sit up
• Lie on stomach
• Cat Cow
• Reclining Twist