Folded Butterfly

Folded Butterfly stretches the lower back, opens up the hips, releases tension in the neck and shoulders, and calms the mind.
  • Intermediate
  • Stretches the back, groin, adductors, hamstrings and knees.
  • Externally rotates the hips.
  • Releases tension in the neck and shoulders.
  • Calms the mind.
  • Can help to alleviate neck and shoulder pain.
  • From a seated position, bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat.
  • Inhale, sit up tall. Exhale, fold forward and completely relax your upper body, arms, neck and head.
  • Stay in the pose for 2-5 minutes, breathing in and out through your nose.
  • To come out of the pose, take a deep breath in. Exhale, gently come back up. Bring your legs out in front of you and give them a shake.
  • There are a few ways to modify this pose if you have tight hips. The further your feet are from your hips, the gentler the stretch.
  • You can sit on the edge of a cushion to raise your hips up. This makes it easier for your hips to rotate forward.
  • You can put cushions on your feet for your head to rest on.
  • If you have knee pain, you can put cushions under your knees for support.
  • Avoid this pose if you have a knee, groin or lower back injury.

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