Yin Yoga · Beginner

Half Butterfly

Hold

3–5 minutes per side

Time your hold

Routines featuring this pose

Deep Legs & Hamstrings 20 min · A 20-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer. Deep Hips & Lower Body 30 min · A 30-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer.

How to do it

Sit up on a folded blanket. Stretch your right leg out in front of you and draw the left foot in so the sole rests against your right inner thigh.
Let the bent left knee drop out toward the floor. If it hovers up high, tuck a cushion underneath it so it can rest.
Turn your chest toward the straight right leg, then fold forward over it on an out-breath, letting your spine round gently.
Find your edge — about 80% of your capacity, a real stretch but never forcing. Rest your hands on the shin or foot, or drape your torso over a bolster laid along the straight leg.
It doesn't matter if you can't reach your foot. Let the shape do the work and be still.
After your time, come out slowly and change sides — the two sides will often feel like different bodies, and that's perfectly normal.

Why practise it

Stretches one hamstring and the whole back line at a time, so you can meet each side of your body just where it is that day.
Because one leg is folded in, the inner-thigh and groin lines get a gentle opening too.
Works the urinary bladder and kidney lines down the back, and the liver and spleen lines through the bent leg's inner thigh.
A wonderful, patient way to coax open tight hamstrings without the pull of both legs at once.

Coming in & out

Into the pose

From a seated position, extend one leg and bring the opposite sole to the inner thigh, then fold.
Step across from Butterfly by straightening one leg out in front of you.

Out of the pose

Come out slowly, walking your hands back and rolling up through a rounded spine to sitting.
Straighten the bent leg and pause, then set up for the second side.

Take care

Let the spine round softly, but with disc trouble or sciatica, keep the straight-leg knee bent, sit up higher, and stay taller rather than folding deep.
The hamstring should feel a broad stretch, not a sharp or nervy pull. Ease off if it turns pinchy.
If the bent knee feels any strain, support it from below with a cushion or take the foot a little further from the groin.
Bend the straight leg's knee freely — tight hamstrings are common and welcome, and a soft knee sends the stretch into the spine.

At a glance

Hold: 3–5 minutes per side
Level: Beginner
Target areas: hamstringsspinelower backinner thighs
Meridians: urinary bladderkidneyliverspleen
Props: bolstercushion
Counterpose: A gentle seated twist toward the straight-leg side to release the spine. · Lie back and hug both knees into the chest. · Once both sides are done, rest in Corpse pose.

Common questions

How long do you hold Half Butterfly in Yin Yoga?

Most people hold Half Butterfly for 3–5 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Half Butterfly suitable for beginners?

Yes. Half Butterfly is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Half Butterfly stretch?

Half Butterfly mainly works the hamstrings, spine, lower back and inner thighs. Stretches one hamstring and the whole back line at a time, so you can meet each side of your body just where it is that day.

Do you need props for Half Butterfly?

You don't have to, but a bolster or cushion can make Half Butterfly more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

Practise with me

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Classes featuring this pose

Yin for Spinal Health 60 min · A 60-minute full-body Yin class for spinal health — deep back stretches from caterpillar and sphinx to a gentle reclined twist, held long and slow. Class 2 of the weekly series. 30-Minute Silent Yin 30 min · A short, silent 30-minute Yin class — a full-body stretch held long and slow with minimal cues and no props, to shut the world out and settle. All levels. 60-Min Full-Body Yin 60 min · A one-hour no-props Yin class — breath, meditation and long, slow holds for a full-body stretch that leaves you looser and calmer. All levels.