BUTTERFLY POSE

In Sanskrit it is called Supta Baddha Konasana, in English, we call it Butterfly Pose, Bound Angle Pose, or Cobbler Pose. Every yoga pose has a Sanskrit name and a common name that most yoga instructors use to tell you what pose is next.

BUTTERFLY

Butterfly pose can be done in a seated position or a reclined position. Begin in a comfortable seated position crossing your legs in a “pretzel-like” fold keeping your tailbone on the ground and lifting through your spine as if someone was coming along and lifting you by your head. Hands can rest on your knees. This is where you start for the inner groin “hip flexors” to stretch as well as the low back. You can place blocks under your knees if it is too much stretch.

Once that becomes easier while seated you can press the soles of your feet together letting the knees fall open, allowing your hands to pull heels closer to you. In this pose, you can remain upright or begin to fold down over your legs. Fold forward from your hips, keeping your back straight and butt on the ground. Reach your hands out in front of you or out to the sides of you, remembering to keep your shoulders down and relax from your ears. Some instructors will encourage you to round your back, however, to truly stretch your spine and hip flexors pull your feet towards you while extending your spine up and forward.

HALF BUTTERFLY

Moving from seated butterfly to half butterfly, extend your right leg out while keeping your left knee bent in with the sole of your left foot inside your right thigh. Keep your spine straight and fold over the straight leg. If you need it to be easier, fold forward placing your head on a block while walking your hands out in front of you. Hold for several slow inhale and exhales. While exhaling push the stretch a little farther down.

RECLINED BUTTERFLY

This is a restorative pose of butterfly allowing you to open your hips, stretching your inner groin, and improving hip flexibility and function for daily life. This is considered a passive pose but can be intense when you hold it for long periods. Lie on your back keeping your shoulders and leg flat on the ground while relaxing your arms at your sides with palms up. Press the soles of your feet together, bringing your heels as close to your groin as possible, allowing your knees to fall open. If this is too intense, place blocks under both knees.

Improving hip flexibility means you will be able to lift your leg up. This is a basic body mechanic move we all need to get into a car, into a bathtub, or to just go up and down stairs. Keeping your body healthy and moving will result in a better quality of life.

Yoga Mom Kimberly

Wellness Yoga