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HW: Inner Thighs (Day 10)
Butterfly Pose.
From a seated position, bring the soles of the feet in together in front of you, and draw the heels in toward the body – only so far as will allow you to fold, and keep the knees low.
Hold the feet and press them open with your thumbs, as if you are opening a book. Elbows are wide. Inhale and lengthen the spine; exhale and fold forward over the feet. As you do, allow the elbows to press into the thighs, encouraging the knees closer to the mat and finding a beautiful stretch through the inner thigh. Be careful not to press into the knee joint…and don’t force yourself too far too soon… Gently does it, you will see progress over time. If your hips are super tight you can always try this with your hips on a on a folded blanket to give them a little more space. Another option, for sensitive knees, is to try a couple of blocks, or cushions underneath to begin with. Take several breaths here, breath any tension out of the mouth if you need.. Rather than thinking of ‘holding the pose’ focus on letting go into it….
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