Yoga Butterfly Pose

Video Transcript

"With the Butterfly posture, you're going to take your feet together. When you take your feet together you try to join the toes together, the ball of the foot, the heel of the foot. Everybody's different, you can leave your feet out here, you can take your feet in towards you, whatever it is for you. But you want to take your hands and set them on your feet. Ideally, you try to connect with the toes, but if need be, touch the arch of the foot. As you touch the feet, you bring them closer together but you don't want to pull, you just want to lightly touch and then edge the heels in. The Butterfly you sit up straight and tall. And you take a deep breath through your nose and let those knees come right up in towards you. And on the exhale let those knees come down, let the shoulders release forward. Now, inhale sit right up tall, bring those knees right in towards you. And, exhale, let the knees go right down away from you, shoulders releasing, keeping your mind on your hands so they're not grabbing the feet. Now sit up straight and tall, bring those knees right in, and this time here just let the knees go down, let the shoulders stay back so the spine is tall, and then flutter the knees like the wings of a butterfly. Keep focusing on you're not pulling on the toes, you're just holding lightly onto the feet. And breathe in deep through your nose, and exhale, and then release. Just take the feet and shake them right out."