Yin Yoga · Beginner

Half Butterfly

Half Butterfly yin yoga pose
Save this pose

At a glance

Hold
3–5 minutes per side
Level
Beginner
Target areas
spinelower backhamstringsinner thighs
Meridians
urinary bladderkidneyliver
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.

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. 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.
  2. Let the bent left knee drop out toward the floor. If it hovers up high, tuck a cushion underneath it so it can rest.
  3. Turn your chest toward the straight right leg, then fold forward over it on an out-breath, letting your spine round gently.
  4. Find your edge — about 60–80% 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.
  5. It doesn't matter if you can't reach your foot. Let the shape do the work and be still.
  6. After your time, come out slowly and change sides — the two sides will often feel like different bodies, and that's perfectly normal.

Why practice it

Before you go

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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.

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.

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.

What does Half Butterfly stretch?

Mostly the back line — the length of the spine and lower back — one side at a time, plus the hamstring of the straight leg. Folding in the other leg adds a gentle opening through the inner thigh and groin. Because you let the spine round, it works even if your hamstrings are tight.

Do I need flexible hamstrings for Half Butterfly?

No. Half Butterfly is designed to stretch the back and spine without needing loose hamstrings. Let the back round softly and bring your head toward the knee, not the foot. Bend the straight knee freely and sit up on a cushion — a soft knee simply sends more of the stretch into the spine.

What's the difference between Half Butterfly and Butterfly?

Butterfly folds forward with both soles together, opening both hips and the whole back at once. Half Butterfly extends one leg straight so you can meet each hamstring and each side of the spine on its own — helpful when one side is much tighter than the other.

Practice it

In a routine

Deep Legs & Hamstrings 26 min · A 26-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 37 min · A 37-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer.

More classes like this

Yin Yoga for Lower Back Every class in the library for this part of you Yin Yoga for Legs Every class in the library for this part of you Yin Yoga for Hips Every class in the library for this part of you

In a class

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.

Related poses

Caterpillar Caterpillar is a seated Yin Yoga forward fold that gently stretches the whole back line and spine to release the lower back and calm the mind. Butterfly Butterfly is a grounding Yin Yoga forward fold with soles together that opens the inner thighs and hips while lengthening the back line and calming the mind. Dragonfly Dragonfly is a wide-legged seated Yin Yoga fold that opens the hamstrings, inner thighs and back line. Learn how to practice it safely, with props and cautions. Shoelace Shoelace is a Yin Yoga pose with knees stacked and an optional forward fold, giving a deep outer-hip and glute opening to release tension from long sitting. Folded Half Shoelace Folded Half Shoelace is a knee-friendly Yin Yoga fold blending an outer-hip and glute stretch with a hamstring and back-line release, one side at a time.

Put it all together

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