Reclined Butterfly
Maya - Pose Assistant
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Benefits
Reclined Butterfly (Supine Bound Angle Pose) is a restorative posture that gently stretches the inner thighs, groins, and hips. It calms the nervous system, reduces stress, stimulates abdominal organs, and can relieve menstrual discomfort.
Practice Guide
Lie on your back. Bend your knees and bring the soles of your feet together, allowing your knees to drop open out to the sides.
Bring your heels as close to your groin as comfortable.
Ensure your lower back has a natural curve (not flattened or overly arched). Support may be needed.
Let your arms rest comfortably, perhaps out to the sides with palms up, or resting gently on your belly or inner thighs.
Close your eyes and allow gravity to gently open your hips and inner thighs. Relax completely.
Breathe deeply and hold for several minutes if comfortable.
To exit, use your hands to gently draw your knees back together. Extend your legs or draw knees to chest.
Modifications
Place yoga blocks or folded blankets under your outer thighs or knees for support, reducing intensity.
Adjust distance of heels from groin for comfort.
Vary arm positions (overhead, cactus arms, on belly).
Place a bolster lengthwise under your spine for a supported chest and back opening.
Place sandbag on inner thighs for deeper release (advanced restorative).
Safety Notes
⚠Groin or knee injury (use ample support, avoid if painful)
⚠Sciatica (if external rotation aggravates)
⚠Post-abdominal surgery (wait until fully healed)
⚠SI Joint dysfunction (use support under thighs)
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.