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Reclining Butterfly Pose

Reclining Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.

RECLINING BUTTERFLY POSE 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.

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

Supported Reclining Butterfly Pose
  • This restorative variation opens up the hips 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.

CONTRAINDICATION

  • Avoid this pose if you have a hip injury.

MASTER RECLINING BUTTERFLY POSE

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