Yoga Poses for Relaxation: Reclining Butterfly

Reclining Butterfly

Hip Opener • 5 to 8 minutes

PROPS

Long eighth-fold blanket

Blanket roll

PRECAUTIONS

• If you are pregnant, substitute Pregnant Goddess Pose.
• If you experience discomfort in your knees or hips in this pose, use blocks or more blankets to prop up your thighs.

BENEFITS

• Supports and maintains your hips in gentle, healthy external rotation.
• Gently stretches your inner thigh muscles.
• Helps relieve hip pain due to long periods spent sitting.
• Encourages dual sensations of grounding and expansion.

INSTRUCTIONS

1. . From a sitting position, place the long eighth-fold blanket behind you

with the narrow end touching the base of your spine.

1. . Bend your knees and bring the soles of your feet together, opening your

knees wide to make a diamond shape with your legs.

1. . Place the middle of the blanket roll on top of your feet, then draw the

ends around your ankles to meet behind your heels so your outer shins are supported.

1. . Using your hands for support, lie back onto the blanket behind you.
2. . Remain in Reclining Butterfly for 5 to 8 minutes. To exit, use your

hands to draw your knees together, then roll to one side and press yourself up to a sitting position.

TIP

If you’ve been feeling down or sitting a lot and want to increase feelings of openness, take your arms out wide. If you’ve been feeling scattered or anxious and are seeking more grounding, place one hand on your heart and the other on your abdomen.

 

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