Reclining butterfly pose (Supta Baddha Konasana in Sanskrit), also known as Reclined Bound Angle Pose, is a relaxing and restorative yoga pose that stretches the inner thighs, hips, and lower back.
This reclining butterfly pose works wonders for the lower body, especially the thighs, knees, and groin. Helps fix tight muscles and improve flexibility, beginner friendly
In this pose, you lie on your back with the soles of your feet touching, allowing you to gently open the hips and release tension in the lower body.
This simple yet highly effective yoga pose calms the body, opens the hips, and stretches the lower muscles. Although extremely simple, the reclined butterfly pose has many benefits;
Reclining butterfly pose is a great stretch for the hips and inner thighs, which can often become tight from prolonged sitting. This pose also helps release tension in the lower back, and it’s great for anyone looking for a little more relaxation and stress relief. In addition, Reclined Bound Angle Pose can help improve circulation and relieve menstrual cramps.
How to Do Reclining Butterfly Pose
To begin reclining butterfly pose, lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. You can rest your arms on your thighs, stomach, chest, or alongside your body. To add more stretch to the upper body, try stretching the arms out to the sides or over the head with the palms facing up. Relax into the pose and let your breath flow freely.
How long to stay in this pose
The amount of time you spend in the reclining butterfly pose can vary depending on your goals and the style of your practice. Here are some guidelines:
- Relaxation: If you’re using the pose for relaxation, as a part of restorative practice, you can stay in the pose for anywhere from 5 to 7 minutes.
- Stretching: If you’re using the pose to stretch the hips and inner thighs, you may want to hold the pose for anywhere from 1 to 3 minutes.
- Flow Practice: If you’re using the pose as part of a flow practice, you may hold the pose for 30 seconds to 1 minute, depending on the pace of your flow.