From Butterfly, straighten the legs out in front of you.
Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your lower back and hamstrings. Don’t worry about folding your body completely in half, unless this is comfortable for you.
Stay like this for five deep breaths.
Head to Knee
From Seated Forward Bend, bend your left knee, and pull the sole of your foot against your right inner thigh.
Sitting with a tall spine, reach both hands to your right leg or all the way to your toes if you can. Stack your torso on top of your right thigh, trying not to round your back.
Stay here for at least five breaths, relaxing your shoulders away from your ears.