Yin

Butterfly Pose

Baddha Konasana (Yin)

Bring the soles of the feet together and fold forward over the legs.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for softening inward.
Props: Bolster, blocks, or blanket optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Butterfly Pose: Sit with the soles of the feet together and let the knees open out to the sides. Move the feet farther away from the pelvis for a softer shape. Fold forward from the hips and let the spine round naturally. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Butterfly Pose: Walk the hands back and lift the torso upright. Bring the knees together slowly and extend the legs forward. Pause in a neutral position for a moment before continuing.