Reclined Butterfly Pose

**Reclined Butterfly Pose** (also known as Supta Baddha Konasana) is a relaxing yoga pose that opens the hips and stretches the inner thighs. This pose helps reduce stress and promotes flexibility in the groin and hips, making it ideal for both beginners and advanced yogis.

Correct Form and Technique

Follow these steps to perform the **Reclined Butterfly Pose** correctly:

  1. Start by lying flat on your back on a yoga mat.
  2. Pull your feet together and let your knees fall out to the sides so that your legs form a butterfly position.
  3. Place your hands relaxed next to your body or on your stomach.
  4. Relax your shoulders and let gravity pull your knees down.

Hold the position for 1-5 minutes, depending on your comfort. If you feel discomfort in the lower back, you can use a pillow under the hips for support.

Common Errors

Avoid these common **Reclined Butterfly Pose** mistakes for best effect:

  • Tense knees: Let the knees fall naturally without pressing them against the floor. Relax your hips and groin.
  • Lumbar lift: If the lower back feels overstretched, you can place a pillow or block under the hips for support.
  • Tense shoulders: Make sure the shoulders are relaxed and kept close to the floor for optimal posture.

Modifications and Variations

Adapt **Reclined Butterfly Pose** with these modifications if you experience tension or discomfort:

  • Pillows under the knees: Place a pillow or block under each knee to reduce the intensity in the hips and groin.
  • Block under the hips: Use a block under the hips to reduce possible lower back pain.
  • Arms overhead: Stretch your arms overhead to open up your chest and shoulders more.

Repetitions and Duration

Hold **Reclined Butterfly Pose** for 2-5 minutes, depending on your comfort level. You can repeat the position 1-2 times and extend the time for a deeper stretch and relaxation.

Breathing tips

Take deep, calm breaths through your nose while lying in this position. Lengthen the exhalations to release tension and find deeper relaxation. Focus on letting your body melt into the mat with each exhalation.

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