Baddha Konasana, Yin version or butterfly pose
Sit on the floor with your legs bent, soles of the feet together, and knees dropping out to the sides.
Let your feet be a comfortable distance away from your hips (closer is more intense, further away is gentler).
Round your spine forward, letting your head and arms relax.
Use a cushion or block under your forehead, chest, or knees if you want extra support.
Stay here for 3–5 minutes, breathing slowly and letting your muscles relax while the stretch works into your hips and lower back.
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