Yin Pose: Butterfly aka Baddha Konasana/ Bound Angle Pose aka Cobbler’s Pose

Setting Up:
Foundation-Sit on the mat with the soles of the feet together, knees wide.
Action- Bow forward
Boundary- Do not force into the pose. Be mindful of the low back.

While You are There: There are a few different approaches. You might enjoy taking some small circles with the spine first before settling into the fold. Add a bit of hip movement by lifting and lowering the knees like butterfly wings moving in slow motion before easing into the posture. Relax the head, neck and spine. Hold 3-5 MInutes.

Modify- If the hips are rather tight it can be nice to place blocks under the thighs to keep you from going in too deeply. If the back is feeling sensitive or has an injury it may be more appropriate for the session to stay seated upright and allow the hips to soften.

Deepen- There are many degrees between the upright seat and the floor give the pose time. If you are at the far end range of the motion you can add a little more stretch by reaching the arms further out in front of you.  

Transition out of the Pose: Take your time as you roll the spine back to sit upright. Stretch the legs out in front to release the hips and knees.

Why (benefits)

• Opens the hips in anterior tilt of the pelvis; abduction and external rotation of the thighs.
• Mild quad stretch.
• If the pose goes deep enough the feet may begin to invert and stretch the medial aspect of ankles and legs.
• Spinal Flexion stretches the posterior spinal muscles and back of the neck.

When to Avoid (contraindications)

• Remain seated upright if the low back is experiencing compromise or keep the spine straight and hinge from the hips rather than the spine. Be careful as it may also aggravate pre existing sciatica .
• If you are experiencing neck sensitivity it may feel better to keep the head lifted

Yang Variation:
Same pose shorter hold or moving in and out of the pose from seated to forward fold. ​

About Chris Loebsack
​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. 

A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 

Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am 

​Boundless Yoga Studio Mt. Pocono Class 
YIN Yoga (Stretch) Tuesdays 6:00 pm ​
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program  Only 7 spaces remaining as of 6/17
​11/3-5 Chair Yoga Advanced Studies Program 
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program  9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris  to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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