Butterfly

Read the principles and benefits of Yin yoga below before practicing.

Benefits:
Decompresses the spine.
Stretches the low back, hips, and inner legs.
Supports the digestive and reproductive systems.


Affected meridians:
Urinary bladder meridian.
Kidney and liver meridian.


How to get into the pose:
Sit on the edge of a folded blanket with the soles of the feet together. Slide the feet away from your body. Tilt the pelvis forward. Fold forward and allow your back to round. Rest your hands on top of your feet and let the head hang down towards your feet.
Soften the belly and chest. Keep the shoulders away from the ears and relax your facial muscles. Focus on your breathing. Steady breaths through your nose.


Duration:
Hold the pose for 2 - 5 minutes.


How to come out of the pose:
Slowly lift the chest up. Bring the knees together and lean back on your hands to release the hips. Straighten the legs and lay back on the mat to rest for 1 minute.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat.
Timer and soothing/relaxing music. You can also practice in silence.
You are welcome to use pillows or blocks under your knees if you have tight hips. 
 

Contraindications:
If you feel any sharp pain in this pose, come out.
This pose can aggravate sciatica.
If you have any low back or neck issues, do not let the spine round. Keep the back straight.


You can also practice the Butterfly pose at the wall:

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.


Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind. Reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.