#MiniYogiMonday: Butterfly Pose

This simple pose is not only fun and fluttery, but has some great benefits to both body and mind. Also called Bound Angle pose, this classic hip opener is always a favorite of young yogis!

Perks of the Pose

-Improves posture

-Stretches the legs and back

-Opens the hips

-Stimulates abdominal organs/digestion

-Releases tension

Know Before You Flow

Step 1: Sit up straight with legs stretched in front of you.

To get started, take a seat and extend the legs. Take a few breaths before transforming into a beautiful butterfly!

Step 2: Bend your knees and bring your feet together, soles kissing.

Now draw the feet toward your body, putting the bottoms of the feet together and letting the knees open up. You should feel a nice stretch in the inner thighs!

Step 3: Breathe steadily, pressing the knees down gently with each exhale.

Practice some belly breathing (expand the tummy instead of the chest) as you deepen the stretch. If it feels comfortable, put your hands on the knees and very gently press them down toward the mat. As long as it doesn’t hurt, try to get the knees a little closer to the ground each time you breathe out! For older kiddos looking for an added challenge, fold your body over your feet, making sure not to hunch over. Instead, keep the spine long and hinge from the hips to get a lovely stretch through the back of the thighs.

Step 4: Bounce your knees gently.

It’s time to “flutter” your butterfly wings, so get flappin’! This pose is not only great for stretching but warming up the body as well! While you’re flying, maybe make up a story about your butterfly’s adventures. This is a fantastic time to get creative!

To learn more about hip openers or to suggest your favorite pose for #MiniYogiMonday, email SunshineAndPoses@gmail.com. Can’t wait to hear from you!