Yin

Half Butterfly Pose

Janu Sirsasana (Yin)

Extend one leg, draw the other foot in, and fold over the straight leg.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for soft introspection.
Props: Blanket, bolster, or block 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 Half Butterfly Pose: Sit with one leg extended and the other foot drawn into the inner thigh. Turn the torso toward the straight leg. Fold forward over that leg and allow the spine to soften. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Half Butterfly Pose: Walk the hands back and lift the torso upright. Extend both legs before switching sides. Pause in a neutral position for a moment before continuing.