Butterfly

A seated yin posture that explores the inner legs, outer hips and lower back through a soft forward fold.

“Sit simply. Let the knees widen. Fold only as far as breath allows.”

Butterfly is a quiet seated shape. The soles of the feet come together, the knees fall apart and the spine is invited to round or soften forward. In yin practice, the posture is less about depth and more about time, sensation and honest listening.

The purpose is not to press the knees down or reach the head towards the feet. The purpose is to find a sustainable edge where the body can remain, breathe and gradually reveal what it is holding.

1. 1Sit on the floor with the soles of the feet together.
2. 2Let the knees open out to the sides.
3. 3Slide the feet further away from the pelvis if the hips or knees feel crowded.
4. 4Sit on a folded blanket if the pelvis rolls back strongly.
5. 5Allow the spine to be upright for a few breaths.
6. 6Begin to fold forward from the pelvis, or let the back round naturally.
7. 7Rest the hands on the feet, legs or floor.
8. 8Support the head or chest if that helps the body settle.
9. 9Stay for a comfortable length of time.
10. 10Come out slowly, using the hands to bring the knees together.

Instead of searching for the “correct” position, notice:

• •Where is the first clear sensation?
• •Do the knees feel supported enough?
• •Is the lower back asking for height or less fold?
• •Can the jaw, shoulders and belly soften without losing awareness?

Let the breath show you the quality of the pose. If breathing feels narrow, sharp or held, explore a higher seat, more support or less forward fold. A quiet breath may suggest that the shape is sustainable for longer stillness.

Observe the relationship between pelvis, spine and knees. Some students will fold easily. Others may need height, distance between feet and pelvis, or support under the thighs. Look for ease rather than symmetry.

Reflect after practising:

• •What happened when the feet moved further away?
• •Did support under the knees change the experience?
• •Was the sensation steady, shifting or too intense?
• •How did the body respond when you came out slowly?

Rather than mistakes, you may notice:

• •Pulling on the feet to force the fold
• •Pressing the knees down
• •Collapsing into the lower back without support
• •Holding the head up with effort
• •Staying beyond a useful edge

• •Sit on a folded blanket or bolster
• •Place blocks or blankets under the knees
• •Move the feet further away from the pelvis
• •Rest the chest on a bolster
• •Keep the spine more upright
• •Shorten the hold

• ✓The breath remains available.
• ✓The knees feel supported.
• ✓Sensation feels steady rather than sharp.
• ✓The body can come out without rushing.