Embrace your inner beauty and spread your wings! This Butterfly Yoga sequence is designed to guide you through a series of poses that promote grounding, energy flow, and a connection to your inner wisdom. The poses are inspired by the poses in the book Freeing the Butterfly and the transformative journey of a butterfly, symbolizing growth, change, and self-discovery.
Butterfly Breath in Thunderbolt Pose
Begin by sitting comfortably in Thunderbolt Pose (Vajrasana). Sit tall with your spine elongated, your knees bent, and your feet together. Close your eyes and take a few deep breaths, feeling your breath expand your lungs and move through your body.
As you inhale, raise your arms out to the sides, like butterfly wings. Imagine your breath filling your lungs with energy and light. As you exhale, lower your arms back down to your sides, releasing any tension or negativity. If you prefer, you can move your arms back on the inhale and forward on the exhale, or simply rest them on your hands on your thighs. The key is doing what makes your body happy.
Repeat this butterfly breath for several rounds, focusing on your breath and the sensations in your body.
Easy Twist
From Thunderbolt pose, sit with your legs crossed or with one foot in front of the other. On your next inhale, place one hand on the floor behind you and the other hand on your knee or thigh. Hold this twist for three breaths on each side, feeling the stretch in your spine and the release of tension in your core.
Chin Lock (Jalandhara Bandha)
Remain seated and release your twist, coming back to sit tall with your spine elongated. Tuck your chin slightly towards your chest, engaging your throat lock. Press your tongue to the roof of your mouth and hold for three breaths.
Gently release the chin lock, bringing your head back to its neutral position. Lengthen your spine upwards, reaching the crown of your head towards the sky. Take a few deep breaths, allowing your body to settle and integrate the subtle energetic effects of the chin lock.
Mountain Pose (Tadasana)
On an inhale, come to standing, facing the top of your mat with your hands by your sides, palms facing fowards. Lengthen your spine upwards, reaching the crown of your head towards the sky. Relax your shoulders and let your arms hang naturally by your sides. Take a few deep breaths, feeling the grounding energy of the pose and the balanced alignment of your body.
While breathing, I invite you to use your arms and practice the same butterfly breath you did while seated. Notice any differences in this standing position.
Half Lift Pose (Ardha Uttanasana)
From Thunderbolt Pose, transition into Half Lift Pose (Ardha Uttanasana). Hinge at your hips and fold forward, bringing your hands to your shins or the floor in front of you. If you cannot reach the floor comfortably, use blocks or a yoga strap for support.
Hold this pose for three long breaths, focusing on lengthening your spine and releasing tension in your hamstrings. Maintain a neutral posture in your spine, especially your neck.
Tree Pose (Vrksasana)
Come back to standing and find your balance in Tree Pose (Vrksasana). Plant one foot firmly on the ground and bring the other foot to rest on your calf, ankle, or inner thigh, whichever feels most comfortable. You have the option to raise your arms out to the sides, like butterfly wings, while gaze at a fixed point in front of you to help maintain your balance.
Hold this pose for three breaths on each side, feeling your feet like roots grounding you to the earth and your arms like branches reaching towards the sky. Place both feet on the floor and hinge at the hips, placing your hands next to your feet and step back into Downward Facing Dog. Pedal your feet, stretching one hamstring then the other. Briefly come to all fours then return to a seated position.
Reclining Butterfly Pose (Supta Baddha Konasana)
Lie down on your back and bring the soles of your feet together in Reclining Butterfly Pose (Supta Baddha Konasana). You may want to rest your head and back on a pillow or bolster. See what is most comfortable for you. Allow your knees to fall open gently towards the sides. Your heels may be close to your pelvis or farther away, depending on what feels good to you.
Rest in this pose for five minutes, slowing your breath and allowing your body to relax and rejuvenate.
Butterfly Visualization
Close your eyes and visualize yourself as a butterfly emerging from its chrysalis. Feel the transformation taking place within you, as you spread your wings and take flight. You also have the option to try the Blooming Lotus Meditation instead of visualizing yourself as a butterfly.
It is completely normal to fall asleep while meditating, so if you need to be somewhere, make sure you set an alarm before starting this yoga sequence.
Benefits of Butterfly Yoga
This Butterfly Yoga sequence offers a variety of benefits, including:
- Improved flexibility and range of motion
- Increased strength and stability
- Reduced stress and anxiety
- Enhanced focus and concentration
- Deeper connection to your inner self
Tips for Your Practice
- Listen to your body: Modify the poses as needed to accommodate your individual limitations.
- Focus on your breath: Use your breath to guide your movements and deepen your connection to the present moment.
- Create a supportive environment: Find a quiet space where you can practice without distractions.
- Be patient: Allow yourself time to learn the poses and experience the benefits of the practice.
Butterfly Yoga is a beautiful and transformative practice that can help you connect with your inner wisdom and embrace your true self. So spread your wings and take flight!
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