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HALF-BUTTERFLY BACKBEND
Suggested Duration
3-5 breaths
Bene ts
This pose stretches the spine and front of the body. It is a great counter-
stretch for seated forward bends, especially half-butter y pose (page 94).
Risks and Contraindications
Proceed with caution if you have wrist pain or spine issues.
Alignment Points- Begin in a seated position and extend the right leg straight.
- Bend the opposite knee and bring the sole of the left foot into the
inner upper thigh of the extended right leg. - Place the left hand about a foot (30 cm) behind the hips, turning the
ngertips away from the body (a). - Shift the weight into the left hand, lift the hips off the oor, and
reach the right arm overhead (b). - Press the right toes toward the oor.
- Repeat on the other side.
Modi cations and Other Options
Turn this movement into a gentle ow by inhaling to lift the hips and
exhaling to lower the hips gently to the oor. Repeat for ve cycles and
hold the last half-butter y backbend for three to ve breaths.