The Butterfly Pose – Yoga Posture

The butterfly pose is an easy yoga posture designed to relieve inner-thigh tension. This posture is great for meditation, and for relieving muscle discomfort around the legs and back from standing too long.

The Butterfly Pose

1. Find a comfortable place around the house and sit on the floor with your legs extended in front of you. Make sure your back is straight and relax your body.
2. Rest your right foot on your left thigh by bending your right knee. Grab your right foot with your left hand and bring it as close to your body as you can without causing discomfort.
3. Put your right hand on your right knee. While breathing in and out, use your right hand to raise your right knee up and down several times. When you are done extend your right leg back to the starting position.
4. Repeat step 2 and 3 with the left leg. When you are done extend your left leg back to the starting position.
5. Bend both of your knees and bring the soles of your feet together like a butterfly position. With your hands bring your feet closer to your body. Your hands should be in front of your toes and keep your back as straight as possible.
6. While breathing out, lower your upper body to the floor by lowering your knees, bending your elbow and back. Hold this position for 5 to 10 breaths. If you are not very flexible, don’t bend forward too much to prevent injury.
7. While breathing in, raise your upper body back to the butterfly position. Repeat the 2 last steps 5 times or more if you like.

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Video Clip: The Butterfly Pose (steps may be different)

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