Butterfly

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:
  • Hips and lower spine;

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.



1 -- All quotations by Iyengar in this section are from his book Light on Yoga.
2 -- These are the same as the ida and pingala nadis.


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