Half Butterfly

half_butterfly

Dandasana

  • Sit with both legs stretched, heels together.
  • Place the palms on the floor by the side of the buttocks.
  • Make the spine, neck and head erect.
  • Close the eyes.

I.  Starting position (Sthiti):Dandasana

  • Bend the right leg and place the right foot as far up on the left thigh as possible with right heel touching the groin.
  • Place the right hand on the top of the right knee.
  • Stabilize the position of the right foot throughout the practice with the help of the left hand.

II. Practice

  • Gently move the right knee up towards the chest and then gently push it down and try to touch the ground with the knee.
  • Repeat this up and down movement of the right knee 10 times.
  • Inhale while the knee goes up and exhale while the knee comes down.
  • Repeat the same with the left leg.

NOTE:

  • Keep the legs muscles as relaxed as possible.
  • The legs muscles should be passive, the movement being achieved by the use of the arm only.
  • Do not force this movement.
  • The trunk should not move.

III. Breathing

Inhale on the upward movement and exhale while coming down.