Reclined Butterfly - Supta Baddha Konasana
Let’s start our year by mastering this pose read the whole article before trying.
Physical Benefits of this pose
Hip opener
Heart opener
Stimulates abdominal organs
Gentle stretch for the inner thighs, groin & knees
Gentle release for lower back
This pose can
Reduces stress
Calms the mind
Energising
Helps improve mood
Release blocked emotions
Warm up
Gentle Movement (3-5 minutes): Begin with light movement to get blood flowing. This could include a few minutes of easy walking or simple arm and leg mobility exercises.
Cat-Cow Stretch (Marjaryasana-Bitilasana): Start on your hands and knees.
Inhale as you drop your belly and lift your chest and tailbone towards the ceiling (Cow pose).
Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat pose).
Repeat this flow slowly for several breaths to warm up the spine and pelvis.
Now for the main event
Reclined Butterfly (Supta Baddha Konasana)
Laying down on your back with your feet on the floor, bring the soles of the feet together and let the knees fall out to the side
If your new to yoga or need support then you can recline onto a bolster to add more support for the back and deeper opening for the Heart Space, allso try adding blocks or cushions underneath the knees for additional support
Hold this pose for 1 to 3 minutes if your a beginner, and gradually over time increase it's common to extend holds to 3, 5, 10, or even up to 20 minutes, as long as you're relaxed and comfortable, focusing on deep stretches in the hips and inner thighs, allowing gravity to work
Coming out of the pose
Place the hands underneath the knees or thighs and gently guide the legs back to centre
Slowly release the legs out long in front of you
Gently move your knees up and down a few times to relieve tightness.
Sit up slowly then gently hinge at your hips and fold forward slightly, resting hands on your feet or the floor, keeping the spine long then slowly sit back up.
Ben you knees so the sole of your feet are no the floor the extend one leg straight, keeping the other foot in place, then switch sides for a gentle hamstring stretch.
When you are ready stand up and take a few deep breaths.
Don’t forget to warm up and cool down it might seam like you don’t need to but this is as important as the stretch it self
