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Reclining Butterfly

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Externally rotates the hips.
  • Stretches the groin, adductors, hamstrings, knees, chest, shoulders and triceps.
  • Can help to alleviate upper and lower back pain.
  • Relieves stress.

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
Restorative Reclining Butterfly opens up the hips and the thoracic spine.
  • Restorative Reclining Butterfly opens up the hips and improves mobility in the thoracic spine.
CONTRAINDICATION
  • Avoid Reclining Butterfly if you have a hip injury.
MASTER RECLINING BUTTERFLY

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