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Reclined Butterfly Pose (Supta Baddha Konasana) is a gentle, restorative yoga pose that targets the hips and groin, while also helping to reduce stress and calm the mind. This pose is beneficial for increasing hip mobility and is often practiced in Yin or Restorative yoga sessions for its soothing effects. Follow the steps below for proper alignment and to make the most of this calming posture.
Step-by-Step Instructions:
Starting Position: Begin by sitting on the floor with your legs extended straight in front of you.
Bring Soles Together: Bring the soles of your feet together, allowing your knees to fall out to the sides. The legs should form a diamond shape.
Lie Back: Slowly lie back onto the floor, either directly or on a bolster, ensuring your back is supported.
Arm Placement: Rest your hands on your belly or extend your arms out to the sides in a comfortable position.
Breathe and Relax: Stay in this position for 5 to 10 breaths, or longer if this is part of a Yin or Restorative practice. Focus on releasing tension and relaxing deeply into the pose.
Exit the Pose: When you’re ready to come out of the pose, gently roll onto your side and use your hands to help you rise back up to a seated position.
Beginner’s Tips:
Use Props for Knee Support: If your knees don’t comfortably fall to the sides, place props such as cushions or blankets under your knees or thighs for added support. This will prevent overstretching the inner thighs and keep the pose comfortable.
Mindfulness During the Pose: In restorative poses like this one, the mind may wander. Try to observe the thoughts as they arise, letting them pass through without attachment. Use your breath as an anchor to keep your focus.
Benefits of Supta Baddha Konasana:
Stimulates Kidney and Bladder Meridians: This pose helps activate the kidney and urinary bladder meridians, improving circulation and energy flow.
Reduces Stress and Calms the Mind: Reclined Butterfly Pose is a powerful pose for relieving stress and calming the nervous system.
Increases Hip Mobility: By gently opening the hips, this pose increases flexibility and mobility in the hip region, benefiting overall posture and joint health.
Things to Watch Out For:
Knee or Groin Pain: If you experience any discomfort in your knees or groin, use plenty of props to support your knees or thighs, elevating them slightly for more comfort.
Lower Back Arching: If your lower back is arching too much in the pose, consider placing a bolster along the length of your spine to support a more neutral back position.
Pregnancy Considerations: If you are pregnant, avoid lying flat on your back for extended periods. You can modify the pose by supporting your back against a wall or a stack of cushions. Be mindful that your hips and pelvis may feel more flexible due to the hormone relaxin, so use additional cushions under the knees to avoid overstretching. This same approach applies if you are still breastfeeding. For more details, refer to Sandra Carson’s article on prenatal yoga tips.
Variations to Try:
Prop Variations: Use props in different ways to make the pose more comfortable. You can stack cushions or blankets under the knees for additional support, or use a bolster under the spine if you feel discomfort.
Savasana Alternative: If you find it difficult to use props for comfort, consider practicing Savasana as an alternative to this pose. Savasana offers similar benefits for relaxation and is also ideal for calming the mind.
At Serenev Studio, we offer three distinctive yoga practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Each practice is designed to help enhance flexibility, strength, and mindfulness. Whether you’re new to yoga or an experienced practitioner, register online or contact yoga Classes North York today to join the premier yoga classes in North York and deepen your practice.
