Step by Step Guide

  1. Begin by sitting on the mat with your legs extended.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.
  3. Gently recline onto your back, supporting yourself with your hands as you lower down.
  4. Adjust the position of your feet so that they are a comfortable distance from your pelvis.
  5. Place yoga blocks, cushions, or folded blankets under each knee for support.
  6. Allow your arms to rest comfortably by your sides with your palms facing up.
  7. Close your eyes and take a moment to settle into the pose.
  8. Allow your inner thighs to relax, letting gravity open your knees toward the floor.
  9. Continue with slow, steady breaths, using the breath to guide your relaxation.

Benefits of Reclining Butterfly Pose (Supta Baddha Konasana)

  1. Hip Opening: Reclining Butterfly Pose opens and stretches the inner thighs and hips.
  2. Gentle Backbend: The position of the arms and chest encourages a mild backbend, providing a subtle stretch to the spine.
  3. Relaxation and Stress Reduction: This pose promotes relaxation and can help alleviate stress and anxiety.
  4. Stimulates Abdominal Organs: The pose stimulates the abdominal organs, potentially aiding in digestion.
  5. Improves Circulation: Supta Baddha Konasana may enhance blood circulation in the pelvic area.

Beginner Tips:

  1. Adjust Knee Position: If your knees are high off the ground and it feels uncomfortable, use props to support them at a height that is comfortable for you.
  2. Modify Arm Placement: Experiment with the position of your arms. You can place your hands on your belly, extend them out to the sides, or rest them on the floor.
  3. Use Props: Use additional props, such as an eye pillow or blanket, for added comfort and relaxation.
  4. Bend the Knees: If straightening the legs is challenging, keep the knees bent..
  5. Hold Snail Pose for 5 to 10 minutes allowing ample time for the stretch to unfold.
  6. Exit the pose slowly and mindfully.