Restorative
Reclined Butterfly
Supta Baddha Konasana
A supine restorative pose where the soles of the feet are together and knees fall open, optionally supported by blocks. It is deeply relaxing and opens the inner hips.
- ·Opens hips and groin
- ·Calms the nervous system
- ·Relieves menstrual discomfort
Instructions
- 1Lie on your back and bring the soles of your feet together, allowing the knees to fall open to the sides.
- 2Position your feet at a comfortable distance from your pelvis — closer for a deeper groin stretch, further away for a gentler opening.
- 3Rest your arms alongside the body with palms facing up, or place one hand on the belly and one on the chest.
- 4On each exhale, let gravity gently draw the knees closer to the floor without forcing them down.
- 5Breathe slowly and deeply, directing awareness to the inner thighs and hip flexors releasing.
- 6Hold for 1 to 3 minutes, then bring the knees together with the hands before transitioning.
Contraindications & precautions
- ⚠Groin or adductor injury — avoid this pose until fully healed, as the inner thigh stretch can aggravate torn tissue.
- ⚠Sacroiliac joint dysfunction — support the knees with folded blankets to limit the range of hip external rotation.
- ⚠Knee ligament injury — place blankets or blocks under the thighs rather than letting the legs hang unsupported.
