Restorative Yoga Poses : Reclining Butterfly with Feet on the

Reclining Butterfly with Feet on the

Bolster

Hip Opener • 5 to 8 minutes

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Square eighth-fold blanket

PRECAUTIONS

  • If this pose aggravates your hips, substituteReclining Butterfly.

BENEFITS

  • Supports and maintains your hips in a gentle, healthy external rotation.
  • Gently stretches your inner thigh muscles.
  • Helps relieve hip pain due to long periods spent sitting, standing, or walking.
  • Can alleviate lower back tension associated with tightness in your hips and pelvis.
  • Encourages mental tranquility and rejuvenates your mind.

Restorative Yoga Poses : Reclining Butterfly with Feet on the Photo Gallery



INSTRUCTIONS

  1. . Position the bolster lengthwise near your feet. Lie back and bring your feet up onto the bolster. Place the soles of your feet together and let your knees open wide so that your outer shins rest on the bolster.
  1. . You can reduce the intensity of the stretch by moving your hips farther away from the bolster, so your knees aren’t bent at as deep of an angle.
  1. . Support your head and neck on the blanket and relax your arms at your sides.
  1. . Remain here for 5 to 8 minutes. To exit, use your hands to draw your knees together, roll to one side, then press yourself up to a sitting position.

TIP

Stress can make you feel defensive or closed off. Focus on the natural, easy sense of opening your body is experiencing and let your mind and energy absorb that same energy.

 

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