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Folded Butterfly Pose

Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind. You may also hear the name, Bound Angle pose.

FOLDED BUTTERFLY POSE 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.

CATEGORY

SKILL LEVEL

  • Intermediate

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 Folded Butterfly 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 POSE

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