Butterfly Pose (Yin)

How to

1. Begin seated on the floor with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to gently fall open to the sides.
3. Hold your feet or ankles with your hands, keeping your spine tall and straight.
4. Inhale deeply, lengthening through the crown of your head, ensuring your shoulders are relaxed and away from your ears.
5. Exhale slowly as you gently hinge forward from the hips, keeping your spine long and chest open.
6. Allow your gaze to soften forward or slightly downward, maintaining a relaxed jaw and forehead.
7. Hold the position for 3-5 minutes, breathing deeply and allowing gravity to gently deepen the stretch.
8. To exit, slowly lift your torso on an inhale, straighten your legs out in front of you, and gently shake them out.

Benefits

• Increases flexibility in the hips, groin, and inner thighs.
• Stimulates the abdominal organs, aiding in digestion.
• Calms the mind and reduces stress by promoting a meditative state.
• Encourages a gentle release of tension in the lower back and sacrum.
• Enhances circulation in the pelvic region, supporting reproductive health.