12 - Baddha Konâsana
“Butterfly Pose”
Sit on your mat with your legs out in front of you and feet together, so that your legs form the wings of a butterfly. Push your ischia (sitting bones) into the earth and stretch your spine. Imagine you are carrying a basket of fruit on your head and that you can thrust it skywards by extending your neck. You can hold your feet or ankles to keep them together. Roll your shoulders backwards and feel your chest pushed out. You can stay like this, breathe and imagine you are beating your colourful wings or bend forward towards your feet and relax in the pose. Feel your breathing as light and delicate as the flight of the butterflies around you.