Butterfly Nun/Monk


Brief Alignment: Start in Boat pose as you balance on your sits bones. Bend the knees and bring the soles to touch. Thread your forearms through the ankles hugging the knees tightly and bring the palms into a prayer. Lengthen the spine, drop the shoulders away from the ears and broaden across the collar bone. Balance as you hook your palms and soles into a cross-prayer.

Benefits: Tones the abs; opens the hips, stretches the wrists and the deltoids; tests one’s balance

Contraindications: knee, wrist and hip injury

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