Skip to main content
Butterfly Posture featured image.


Emblem for the Earth Method of Internal Martial Art Practice

How to Perform the Posture

There are some crazy exercises to open the hips and regain flexibility in the pelvic girdle. Some of them involve a partner pushing or pulling legs to ever wider angles. Those just seem painful to me, and I should know, because I have tried some of them in the past.

Here is an exercise that you can do lying on your stomach that will open and relax the hip joints without having to become a contortionist.

Lie on your stomach with your hands above your head. The alignment of the body should be as in the Wuji Posture, but lying flat on the floor. Turn your head to the left so the right cheek and ear are against the floor. Breathe deeply and slowly.

Now pull your left leg up so the foot is at the height of the right knee, and the left knee is level with the hip. The left foot is below the left hip. If you cannot get the foot to knee height without experiencing some discomfort, then stop. Hold this position for a minute before straightening the left leg.

Butterfly left posture.

To repeat on the right side, turn your head to the right so the left cheek and ear are against the floor and then raise the right leg. Hold this position for a minute.

Butterfly right posture.

Leave a Reply

Your email address will not be published. Required fields are marked *

More from the Earth Component

Trinity Posture or San Ti Shi Right Style

Trinity Posture

San Ti Shi, or the Three Body Posture, combines the lessons of Wuji and Yin Yang Posture and integrates martial intent. In this posture, we divide the body into three sections that are further divided into three more sections. The primary division is the head, the hands, and the feet. We divide t…
Deep Breathing featured image.

Deep Breathing

Until you can breathe deeply and slowly, it will be impossible for you to coordinate the internal and external harmonies into a unified practice. A good way to start breath practice is in the Bear Posture. Instead of holding your hands out to your sides, put the left hand on your lower abdomen an…
Crunches featured image.


Here is another traditional exercise to strengthen your torso, and one of the most hated words in the English language, Crunches.