Step by step
- Sit in Butterfly pose and swing one leg behind you.
- Adjust with the position of your legs. You are looking for sensations in your hips and lower back area. Traditionally both legs are at a 90° angle, however, you can adjust as much as your body needs, as long as your knees stay comfortable.
- Hold for 3 to 5 minutes.
- To come out of the pose, lean away from your back leg and bring it forward.
- Repeat on the other side.
- Sit up on a cushion or block if one of your hips hovers way above the floor. However, one of your hips might still lift a bit due to the shape of your bones. As long as your knees stay comfortable, this is perfectly fine.
- If the front knee lifts up, place a folded blanket underneath for support.
- Increases hip mobility, both external and internal rotations
- Improves digestion
- Stimulates Gallbladder, Liver and Kidney meridians
Watch out for
- Avoid in case of knee injuries.
- You can fold towards your front leg and adjust the position of your upper body to find stimulation in the targeted areas.
- You can add a twist in this pose: ground both of your sitting bones, find length in the spine and twist towards the side of your front leg.
- Swan pose
- Eye of the Needle
- Since this pose offers an internal and external rotation of the hips, doing the opposite side is a great counterpose in itself.
- Windshield Wipers.