Yin yoga tutorial: Butterfly pose or Baddha konasana | Yinfluence

Transcript

hello my name is lizette from yinfluence and in this video i'm going to show you how to practice butterfly or badakonasana pose in yin yoga so this pose is a hip opener providing a nice stretch in the groins and inner thighs as well also when bending forwards it's an extension of the spine it's a flexion of the spine getting a stretch of the lower back so just make sure to move very slowly to start off we're going to bring our soles the soles of the feet together out in front of us creating a diamond shape so the further you'll move your feet away from your groin the more you'll feel the stretch and the hamstrings so when you sit here you can pull the flesh away from your sit bones tuning in with how the knees are feeling when they're happy then always fine but if you feel that they're not quite happy you can place pillows blankets basically anything you have in your home or around you can place underneath for support making sure that the legs and knees are happy so on an out breath you're gonna slowly come forwards planting your arms and hands wherever they land so you're not gonna worry about keeping the spine straight you're gonna relax the shoulders and the head you can grab a bolster if you need to to support your head so just make sure to move very slowly and find your edge so we approximately take this pose three to five minutes depending on how it feels for your body so to come out of the pose make sure to move very slowly removing your support walking your hands back with your head coming up last and then help your knees guide your knees back in towards your body with your hands and just come to a resting pose on your back and take a rebound so thank you for watching this video i hope you liked it if you like it then thank you so much for watching and i hope to see you again soon