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Folded Butterfly

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Stretches the back, groin, adductors, hamstrings and knees.
  • Externally rotates the hips.
  • Releases tension in the neck and shoulders.
  • Quiets the mind.
  • Can help to alleviate neck and shoulder pain.

INSTRUCTIONS

  • Set-Up

    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.

  • Action

    Inhale, sit up tall. Exhale, fold forward and completely relax your upper body—arms, neck and head.

  • Duration

    Stay in the pose for 2-5 minutes, breathing in and out through your nose.

  • To Release

    Take a deep breath in. Exhale, gently come back up. Bring your legs out in front of you and give them a shake.

MODIFICATIONS FOR TIGHT HIPS
  • The further your feet are from your hips, the gentler the stretch.
  • If your hips are tight, try sitting on the edge of a block.
  • You can put a bolster on your feet for your head to rest on.
  • If you have knee pain, you can put cushions under your knees for support.
CONTRAINDICATIONS
  • Avoid Folded Butterfly if you have a knee, groin or lower back injury.
MASTER FOLDED BUTTERFLY

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