Half butterfly

From a seat position, draw the left foot in and place it on your inner right thigh. Slightly move the right leg a bit toward the right and fold forward allowing the spine to round. Keep the neck neutral if you have any neck problems or allow it to be heavy. 

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To come out of the pose you slowly roll up, let your hands assist you by lightly pushing the floor away. Slowly straighten the left leg and make some small movement if it feels good or find some stillness. Repeat on the other side. 

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Benefits

• Stretches the lower back

• Stimulates the ligaments along the spine 

• Stretch in the hamstrings (straight leg) and in the groins and inner thighs (folded leg)

• It aids digestion if there is compression in the belly 

• It stimulates the working of the kidneys and liver 

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Contra indications  / modifications and prop use

• Lower back issues/sciatica: Keep the lower back neutral and do not roll forward. Elevate the hips if needed.

• Neck issues: Keep the neck neutral as you do not bring your chin to your chest.

• Knee issues: Avoid any sharp pain in the knees, you can place a folded blanket or block underneath for support. If it's the left knee (referring to photo above), move it further away from the groin if needed. If there is pain in the knee of straight leg, use a folded blanket or bolster underneath.

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Alternative pose

Half straddle