Butterfly Pose

One of my favorite Yin poses is butterfly pose. In Sanskrit it is Baddha Konasana. I remember doing this throughout grade school and especially high school wrestling. It is a nice stretch for the inner thighs. While not the best stretch for some of the adductors, it feels good. What we dont realize is all the tiny muscles of the pelvis are being stretched a lot. It also stretches the lower back with the fold. The problem is that we tend to contract the same muscles we intend to stretch and then those muscles dont get effectively stretched. So I love a variation where you lay on your back with hips and legs on the wall. Then you can turn off hip flexors and, with light pressure of hands on thighs, you can really get a good stretch.
If you try it, please post your picture of the pose.

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