Butterfly is a traditional position in Yin Yoga. It invigorates the lower body and compresses the chest massaging vital internal organs. Butterfly is recommended for reproductive health, kidneys strengthening and calming of the autonomic nervous system. 

HOW TO

• Begin by placing a firm cushion under your sit bones. Make your back erect and comfortable.
• Let the soles of the feet touch, knees wide out.
• (Pillows under knees would provide more access to inner thighs and groin stretch).
• Once your lower body is settled in the butterfly shape, drape your upper body down gently.
• Close your eyes and notice the spacing of each vertebrae as you fold. 
• Aim to release fully and let go of controlled muscular holding. 
• Stay for 5-7 min.
• Relax completely, letting go of resistance both mental and physical. 
• Breathe into external & internal rotation of your hips.
• At any point during your Yin pose, if something feels too dense/pinchy/sharp exit in a SLOW manner.

Targets: groin, hip flexors, inner thighs, IT band, knees, ankles, feet, lower back (if you choose to fold forward).

Benefits

• Helps maintain healthy blood pressure
• Reduces legs’ swelling due to air pressure/pregnancy/excessive salt intake
• Aids in digestion and bloating 
• Helps relieve symptoms of painful periods and menopause
• Lessens feelings of anxiety and restlessness
• Takes the mind from external senses inward. 

TIPS

1. For the safety of hips and knees as well as ability to go deeper, it is advisable to prop the knees with soft cushioning (as much as you need to be able to relax).
2. Be generous with pillows under the chest and head as they provide a deeper release.
3. If there is substantial discomfort in the hip flexors, keep the feet planted on the floor; the target will be hips only.
4. There is a variation of keeping your back straight so that the target would be HIPS ONLY or
5. Folding the torso forward allows back energy lines and fascia activation.
6. Balance with Windshield Wipers (laying down) afterwards.