Butterfly Yoga Pose
Preparation: Sit in a comfortable position. If you are sitting on the floor, I always recommend sitting up on a folded blanket—ideally, you want your knees to be just below your hips. This will help you sit for longer periods without extra stress in your back. Ok, when you’re in a comfortable seated position, place your hands in any comfortable position.
Ok, when you feel steady, close your eyes and settle into a relaxed posture. Find your breath moving through your nostrils and keep watching it. Just keep your attention on your breath, let your mind’s content just move through without giving it much attention. Relinquish your mind’s thoughts and images as they arise. Come back to your breath with an alert, yet relaxed, awareness. Just watch your breath for at least five minutes until your mind starts to ettle.
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When your mind has settled a little, move your awareness down to where your buttocks and back of the legs touch the floor. Notice your connection to the floor. Feel the support from the floor. Now, imagine dropping a line, like a sink line used in fishing, from the base of your spine down into the earth, deep into the earth. Hold that image for a number of breaths.
After a number of breaths and the sense of feeling rooted to the earth via the sink line from the base of the spine, draw your attention to your lower belly. Now, as you breathe in, focus your attention on this point and say to yourself, “Hummmmm”, and as you breathe out, say to yourself, “Saaaaaaaa”