Butterfly Pose: to Open the Hips & Release Tension

Butterfly Pose (also known as Baddha Konasana) is especially good for women (but great for men too!) It opens the hips, adjusts the pelvis, and gently releases tension from the foundation of the body.

Try this:
Sit on the floor. Bring the soles of your feet together and draw the feet as close in towards your body as is comfortable.

Release your knees towards the floor. Some people like to place pillows under the knees to give added support.

Lengthen through the spine so that you are sitting tall.

Raise and lower the knees in a gentle but rapid bouncing motion. This does not need to be a large movement. It is just enough that you feel it in your hips and legs.

Continue for 1-3 minutes.

Note: This is a great practice during pregnancy! 

Also, children love this movement - in Children's Yoga classes, we often sing a little song as we do this posture:
"Fly like a butterfly, fly like a butterfly, fly like a butterfly, in the sky."