Half Butterfly

A seated yin forward fold with one leg extended and one knee bent, inviting quiet attention through the back body, hips and inner leg.

“Fold with patience. Let the shape meet you slowly.”

Half Butterfly is a yin variation of Janu Sirsasana. The posture is less concerned with reaching the foot and more interested in how the body settles around asymmetry, gravity and time. It offers a simple place to explore the spine, pelvis, hamstrings and inner leg without needing a fixed form.

The purpose is not to fold deeply. The purpose is to find a version that can be inhabited with steadiness and curiosity. The pose may feel different from side to side, and that difference is part of the practice.

1. 1Sit with both legs extended.
2. 2Bend one knee and bring the sole of that foot towards the inner thigh of the opposite leg.
3. 3Allow the bent knee to rest wherever it lands comfortably.
4. 4Turn gently towards the extended leg, or stay more centred if that feels clearer.
5. 5Walk the hands forward and allow the spine to round or stay lightly lifted.
6. 6Support the head, arms or bent knee if needed.
7. 7Let the body settle into a sustainable edge.
8. 8Breathe naturally.
9. 9Remain for a few minutes, then come out slowly and change sides.

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

• •Can the pelvis rest without feeling forced?
• •Does the extended leg need to soften or bend?
• •Is the fold coming from ease or from reaching?
• •Can the head and shoulders release some effort?
• •What is different on the second side?

Let the breath show you how much effort is present. If breathing feels held, sharp or narrow, explore backing away, adding support or changing the angle of the fold.

Observe the relationship between pelvis, spine and extended leg before offering instruction. In yin practice, comfort and duration often matter more than the outer shape.

Reflect after practising:

• •What did you notice before the body began to settle?
• •Did one side ask for more support than the other?
• •Could you stay interested without chasing a deeper fold?

Rather than mistakes, you may notice:

• •Pulling towards the foot
• •Forcing the bent knee down
• •Locking the extended knee
• •Collapsing into discomfort
• •Holding the breath
• •Comparing one side with the other

• •Sit on a folded blanket or bolster
• •Bend the extended knee
• •Place support under the bent knee
• •Rest the head on a bolster or blocks
• •Keep the torso more upright
• •Fold between the legs rather than over the extended leg

• ✓The breath remains available.
• ✓The shape feels sustainable over time.
• ✓The spine can soften without strain.
• ✓The legs feel supported enough.
• ✓Exiting the pose can be slow and steady.