Today we're going to learn butterfly pose.
Come to sitting on your mat.
And for butterfly,
We bring the soles of the feet together and let the knees come out to each side.
You might want to support yourself here.
If your legs and hips feel very uncomfortable.
Or if your knees are up high.
Sitting onto some blocks or a folded blanket can help to create more space around the hips and thighs.
And you might also like to place some blocks or cushions under your thighs for support.
If you are already feeling something whilst sitting upright,
And it's an intense enough stretch for you.
Then remain sitting upright and observe the sensations that you feel here.
Or if you want to come forward fold your upper body forwards so that your head bows down towards your feet As you fold,
A point will come when your body suddenly feels more intense.
Like it wants to stop moving.
This is your edge.
Remain here at your edge.
Make sure that your arms and hands are relaxed.
Turning your palms to face upwards next to your feet can help your lower back and shoulders to relax.
And observe the sensations that you feel in your body in this pose.
We're going to stay here for two minutes.
Allow yourself to relax into the posture and feel whatever sensations come up.
Remember,
We never want to be feeling pain.
If you feel pain,
That's your sign to come out of the posture.
But if you're experiencing feelings of unwinding and relief,
Take this time just to observe what you feel.
There's no need to think about why your body is feeling the way it is right now.
Just watch.
And now slowly make your way back up.
Bring your spine back to straight.
Take your knees together and your feet to the mat.
And just rock the knees from side to side And notice how your body's feeling.
Observe any sensations or any effects from the practice.
And now make your way down to lying on your back.
And just take a minute here on your back.
Observing the sensations and feelings in your body.
Thank you for joining today's session.
