Doubled Butterfly / Namabhadrasana
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Nama="bent down"

Progression

Begin in Bhadrasana. Bend your torso forward to 45º.

Progression

PART 2: Then bend further, as far as possible, elbows pressing your knees down.

Variation 1

Bring your feet forward, so your lower legs now make a 45º angle with your thighs. Bend and bring your forehead down to your toes. Ground palms well forward.

Variation 2

PART 1: Bring your feet farther forward, so the bend of the knees is 90º. Press your knees down with your hands. Bring your forehead down to your heels.

Variation 2

PART 2: Grasp your feet rather than pressing your knees.

Variation 2

PART 3: Ground your palms well out in front.

Variation 2

PART 4: Join hands behind your back.

Variation 2

PART 4: Clasp hands behind your back, raise your arms and skypoint.

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