{"id":2681,"date":"2015-06-24T12:34:47","date_gmt":"2015-06-24T18:34:47","guid":{"rendered":"https:\/\/nykdanu.com\/?p=2681"},"modified":"2019-09-04T19:18:05","modified_gmt":"2019-09-05T02:18:05","slug":"yin-yoga-butterfly-pose","status":"publish","type":"post","link":"https:\/\/nykdanu.com\/students\/yin-yoga-butterfly-pose\/","title":{"rendered":"Yin Yoga &#8211; Butterfly Pose"},"content":{"rendered":"<p><strong>Butterfly pose<\/strong> can be done a couple of ways depending on your intention. The first way is to stretch the tissues of the back (like in a forward bend), and the second way is to target the muscles of the inner thigh.<\/p>\n<p><a href=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Depositphotos_73252953_s.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2794\" src=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Depositphotos_73252953_s.jpg\" alt=\"\" width=\"500\" height=\"449\" srcset=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Depositphotos_73252953_s.jpg 632w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Depositphotos_73252953_s-300x269.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p>So, depending on your intention, you can customize your Butterfly pose. In this post, I&#8217;ll include how to do Butterfly pose both ways.<\/p>\n<p>Butterfly pose variation 1:<\/p>\n<div class=\"kad-youtube-shortcode videofit\"  ><iframe loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/www.youtube.com\/embed\/HOR2WUdUVtg?autoplay=0&controls=0&fs=1&modestbranding=0&theme=dark&rel=0&loop=0&showinfo=0\" frameborder=\"0\" allowfullscreen=\"true\"><\/iframe><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2682 size-medium\" src=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-300x300.jpg 300w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-150x150.jpg 150w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-768x768.jpg 768w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-1024x1024.jpg 1024w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-520x520.jpg 520w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1-260x260.jpg 260w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1.jpg 2000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>This variation is great for rounding the back and stretching the back of the body and can be more accessible for those of us in the &#8216;<em>Tight Hamstring Club&#8217;\u00a0<\/em> than some other forward bends.<\/p>\n<p>However, if you have bulging disks, you should try to keep your back long and flat as you come forward instead of rounding your spine. You could also do this pose lying on your back in the same shape holding your ankles or shins.<\/p>\n<p>Butterfly pose variation 2:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2683 size-medium\" src=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2-300x300.jpg 300w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2-150x150.jpg 150w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2-768x768.jpg 768w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2-1024x1024.jpg 1024w, https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-2.jpg 2000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>This variation is great for stretching the inner thigh. If your knees are up quite high in this version, because of tight hip flexor muscles (you can thank chairs for that), you can put more padding under your bum but don&#8217;t lose heart if your pose doesn&#8217;t look like mine.<\/p>\n<div class=\"kad-youtube-shortcode videofit\"  ><iframe loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/www.youtube.com\/embed\/HOR2WUdUVtg?autoplay=0&controls=0&fs=1&modestbranding=0&theme=dark&rel=0&loop=0&showinfo=0\" frameborder=\"0\" allowfullscreen=\"true\"><\/iframe><\/div>\n<p>Happy Practicing!<\/p>\n<p>nyk<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Butterfly pose can be done a a couple of ways depending on your intention. The first way is to stretch the tissues of the back (like in a forward bends) and the second way is to target the muscles of the inner thigh. So depending on your intention you can customize your Butterfly pose. I&#8217;ll include video&#8217;s for both variations in this post&#8230;&#8230;<\/p>\n","protected":false},"author":2,"featured_media":2682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18,19],"tags":[],"class_list":["post-2681","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yin-yoga","category-yoga"],"yoast_head":"<title>Yin Yoga - Butterfly Pose | Students - Nyk Danu Yoga<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nykdanu.com\/students\/yin-yoga-butterfly-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yin Yoga - Butterfly Pose | Students - Nyk Danu Yoga\" \/>\n<meta property=\"og:description\" content=\"Butterfly pose can be done a a couple of ways depending on your intention. The first way is to stretch the tissues of the back (like in a forward bends) and the second way is to target the muscles of the inner thigh. So depending on your intention you can customize your Butterfly pose. I&#039;ll include video&#039;s for both variations in this post......\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nykdanu.com\/students\/yin-yoga-butterfly-pose\/\" \/>\n<meta property=\"og:site_name\" content=\"Students - Nyk Danu Yoga\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NykDanuYoga\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-06-24T18:34:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-05T02:18:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nykdanu.com\/students\/wp-content\/uploads\/sites\/2\/Yin-Yoga-Butterfly-Pose-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"2000\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"nyk.danu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"nyk.danu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nykdanu.com\/students\/yin-yoga-butterfly-pose\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nykdanu.com\/students\/yin-yoga-butterfly-pose\/\"},\"author\":{\"name\":\"nyk.danu\",\"@id\":\"https:\/\/nykdanu.com\/students\/#\/schema\/person\/1bfaf45df4c23de83df58bb873b8e24a\"},\"headline\":\"Yin Yoga &#8211; 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