HALF-BUTTERFLY POSE
Suggested Duration
3-5 minutes
Bene ts
This calming and cooling posture elongates the spinal muscles, ham-
strings, and glutes.
Risks and Contraindications
Modify this pose or proceed with caution if you have a history of knee
pain.
Alignment Points- Begin in a seated position and extend one leg straight forward, with
the extended foot gently exed. - Bend the opposite knee, and press the sole of the foot into the in-
ner upper thigh of the extended leg. - Reach the arms overhead, draw up through both sides of the waist,
and fold from the crease of the hips while lengthening the sternum
forward. - Grasp the foot or shin of the extended leg, and relax in the forward
bend. - Repeat on the other side.
Modi cations and Other Options - If you have knee issues, place a blanket under the bent knee for
support. - For more of an inner-leg stretch, rotate the torso so it is facing be-
tween the thighs and then crawl the hands out along the oor (1). - For a great side stretch, turn the chest to face the same direction as
the bent knee, rolling the top ribs open to the sky. One arm reaches
along the inseam of the extended leg while the other arm reaches
upward or outward (2).
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