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About this Practice
Half butterfly — gentle hip opening. Loosens the hip joint on one side at a time, preparing the body for seated cross-legged poses and reducing stiffness in the inner thigh and groin.
How to Practise
- 1
Sit with legs extended.
- 2
Bend the right knee, placing the right foot on the left thigh as high as comfortable.
- 3
Hold the right ankle with the right hand and the right knee with the left hand.
- 4
Gently bounce the knee up and down 20–30 times, like a butterfly wing. Repeat left side.
Benefits
- ✓Opens the hip joint
- ✓Loosens the inner thigh and groin
- ✓Prepares for seated meditation postures
- ✓Reduces stiffness from sitting
Health Goals Addressed
⚠️ Cautions & Contraindications
Hip replacement. Severe hip arthritis.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.