Long-Legged Butterfly
How to perform the Long-Legged Butterfly
🌿So I would recommend you stay sitting on a cushion or a bolster or something.
And you bring the feet together.
But have the feet far away from you.
🪷(Unlike in the more active practice, where we bring the feet in very close, which is a nice stretch for the abductor muscles). Here we want the muscles to relax.
✨So bring the feet quite far in front of you.
☯️ And all we simply do is lean forward.
🌾Hold for 3 to 5 minutes. Eventually, this asana can be held for 15 minutes.
Benefits of this Asana
🕊️Improves flexibility in the hips and inner thighs
🌙Helps to improve posture by supporting an upright spine
🌱Increases circulation in the lower body
🕯️Supports irregular periods by stimulating blood flow to the pelvic area.
🍃 Staying in this posture for 5 minutes or so, focusing on the lower body, can also reduce stress and calm the mind.
Variations
🤍Now, from staying here, your head gets a little bit heavy; your neck feels sore. You can always rest your head in your hands, rest your elbows on your legs.
💫Or if it’s more comfortable, grab a block; you can rest your elbows onto the block, and again support your head.
☁️If this bothers your knees, you can always put a block or something underneath the knees to support yourself.
🌊But whatever you choose to do, just again allow yourself to come into that shape.
Preparing to come up
🤲There is always a sense of fragility when you’re coming out of the pose.
🕯️Slowly start to make your way up.
🕯️You can lean back on your hands to release the hips, and shake the legs out.
🕯️For a nice counterpose, after being folded forward for a long time.
🕯️Is something called table tops; we lift the hips up and down a few times.