Half Butterfly

From a seated position keep your right leg straight in front of you (or slightly out to the side) then bend your left knee and bring the sole of your left foot in to meet your inner right thigh. Your knee will drop open to the side. Turn your upper body slightly toward your straight leg and then start to round into a forward fold.


To exit the pose, use your hands and arms to assist you to roll slowly back up to a seated position, take movement or find a few moments of stillness and then repeat on the second side.

Physical Benefits:


  • Stretch lower back

  • Stretch backs of leg & open hip

  • Stretch neck (with head dropped)

  • Aids digestion (with belly compression)

  • Nourishes kidneys and adrenals

  • Gives space in the spine (with rounding forward)

Contraindications: Lower back issues or sciatica (elevate your hips as needed). Knee issues (place support under the knees as needed).

Props: You can use a bolster or a block to support your head or sit on (or both) here.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤