Reclining Butterfly pose is a restorative hip opener in yoga that externally rotates the hips, stretches the inner thighs and groin, opens the chest and the fronts of the shoulders, and releases tension in the lower back, which can help relieve both upper and lower back pain.
RECLINING BUTTERFLY POSE BENEFITS
- Externally rotates the hips as your knees fall open into the diamond shape.
- Stretches the groin and inner thighs as your hips abduct into that same shape.
- Stretches the chest and shoulders as your arms reach overhead and you hold opposite elbows.
- Releases tension in the lower back as you relax fully into the mat.
- Can help to alleviate upper back pain and lower back pain.
- Relaxes the body and calms the mind.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Lie on your back.
- Action
Bring the soles of your feet together and let your knees fall open in the shape of a diamond. Bring your arms up overhead and take hold of opposite elbows.
- Refinement
Completely relax into the pose, allowing gravity to open up your hips.
- Props
If your hips are tight, you can put cushions under your knees for support.
- Duration
Hold for 3-5 minutes, breathing in and out through your nose.
- To Release
Bring your hands to your knees and gently lift them back to centre.
RESTORATIVE VARIATION: Supported Reclining Butterfly
- This restorative variation opens up the hips, stretches the chest and improves mobility in the thoracic spine. You can stay in this version of the pose for several minutes. When you support parts of your body on cushions and bolsters, your central nervous system will allow you to let go of deeper layers of tension.
YIN VARIATION: Reclining Butterfly On Blocks
- This is my favourite pose for releasing tension in the inner thighs and across the chest and the fronts of your shoulders.
CONTRAINDICATIONS
- Avoid this pose if you have a hip, groin or knee injury.
MASTER RECLINING BUTTERFLY POSE
If you’d like to practise Reclining Butterfly as part of a sequence, watch Open Up The Hips—a 15-minute guided practice designed to release tension in the groin and hip flexors. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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