Benefits:
- A nice way to stretch the lower back without requiring loose hamstrings;
- If the legs are straighter and the feet are farther away from the groin, the hamstrings
will get more of a stretch. If the feet are in closer to the groin, the adductor muscles get stretched more;
- Iyengar says this is good for the kidneys and the prostrate gland and highly recommends
this pose for people suffering urinary problems;
- Iyengar also claims this removes "heaviness in the testicles and is a boon to women … to
regulate periods, ovaries function properly and make delivery easier …" [1]
Contra-indications:
- Seated forward bends are the hard on the pelvis and knees - they can aggravate sciatica. If a student has this
condition, elevate the hips so the knees are below the hips. Beware of hips rotating backward while seated - we
want the hips to rotate forward;
- Ok for pregnant women, as the legs are abducted, providing space for the belly;
- Avoid if the neck has suffered whiplash or has reverse curvature.
Alternatives & Options:
- Elevate the hips with a bolster or cushion;
- If neck is tired, support the head in the hands, resting elbows on knees or thighs;
- Could rest chest on a bolster;
- Various hand/arm positions are possible: hold feet, hands on floor in front of
student, or arms relaxed behind the body;
- Can do this lying down, keeping legs in butterfly.
Meridians & Organs Affected:
- The Gall Bladder lines on the outside of the legs as well as the Urinary Bladder [2]
lines running along the spine in the lower back;
- If the feet are in close to the groin and a stretch is felt in the inner thighs,
the Kidney and Liver lines are being stimulated.
Joints Affected:
Hold for how long?
- Three to five minutes;
- Can hold much longer, if desired … or you may do this while reading, or talking on phone…
Counter poses?
- Sitting up, or a gentle sitting back bend;
- Lying on stomach is also a gentle back bend;
- Could do a spinal lift flow on the back or flow into Tabletop (aka Hammock).
- A seated twist.
Similar to?
- Baddha Konasana, but without the emphasis on a straight spine or the feet in tight to groin.
In the Butterfly we want the back to round, allowing the head to drop to the heels.
Other Notes:
- Can be done after meals, as long as head does not touch the floor
(which would place too much pressure in the abdomen);
- If the feet are closer in, tight adductors or lower back tightness may prevent student
from folding forward. Move the feet farther away;
- Many students will automatically go into a tight butterfly, because of their yang
training … encourage them to move the feet away, forming a diamond shape with the legs.
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