Butterfly Pose

Benefits: Butterfly Pose or Bound Angle Pose increases flexibility in the hips and groin. It stretches the inner thighs. It also stimulates the inner organs.

Sit on your mat. If it is uncomfortable to sit on the floor, sit on a folded blanket or small pillow so that your hips are a little higher.

Bring the soles of your feet together and bring your feet as close to your body as you can. Press down through your knees and lift up with your head. Pull you lower belly in towards your spine and up if you can. Hold onto your toes or your hands can be on the floor for stability. Fold the edge of the mat or place a towel under your ankles if they are uncomfortable.

You can simply sit here and allow gravity to pull your knees down, naturally opening your hips. Or you can hold your toes and press, slightly, onto your knees with your forearms.

Variation: From here inhale as you lengthen you spine towards the sky and exhale folding from the hips into a forward bend. Try to keep the back pretty straight. Avoid rounding through the lower back. Stay for a couple of breaths if it’s comfortable and then slowly release back up.

Precautions: If you have knee injuries be careful how deeply you bend your knees. Sciatica patients should not attempt this pose.

From butterfly pose an easy transition is the spinal twist.