Reclining Butterfly Pose (Supta Baddha Konasana): Steps and Benefits

Reclining Butterfly Pose, also known as Supta Baddha Konasana, is a gentle restorative yoga posture that opens the hips, groin, and chest. This pose is a reclining variation of the traditional Butterfly Pose (Baddha Konasana) and is often used towards the end of a yoga session to promote deep relaxation and calm the mind.

By lying on the back with the soles of the feet together and knees falling open, the body experiences a gentle stretch that helps release tension in the hips and inner thighs, making it an ideal pose for relieving stress and anxiety.

This pose is easy to do and offers many benefits, such as improving flexibility, boosting circulation, and aiding digestion. Whether you want to calm your mind, ease muscle tension, or simply relax, Reclining Butterfly Pose is a valuable addition to your yoga routine.

Meaning

The name “Supta Baddha Konasana” comes from Sanskrit, where “Supta” means reclining, “Baddha” means bound, and “Kona” means angle. The pose involves lying on your back with the soles of your feet together and knees open to the sides, forming a butterfly-like shape with your legs. This posture symbolizes openness and surrender, encouraging the release of physical and emotional tension while fostering deep relaxation and inner peace.

Reclining Butterfly Pose Practice Guide

The Reclining Butterfly Pose Practice Guide provides essential steps and tips to help you safely and effectively perform this restorative yoga posture

Preparatory poses

How to do reclining butterfly pose (steps)

• Begin by sitting on your mat with your legs extended straight in front of you.
• Bring the soles of your feet together and let your knees fall out to the sides, forming a diamond shape with your legs.
• Hold your feet with your hands and gently draw them closer to your groin.
• Slowly lower your upper body to the mat, supporting yourself with your hands until your back is flat on the ground.
• Rest your arms by your sides with palms facing up, or place them on your abdomen.
• Use yoga blocks or cushions under your knees for additional support if needed.
• Close your eyes and focus on taking slow, deep breaths, inhaling through your nose and exhaling through your mouth.
• Stay in the pose for 7-10 minutes, adjusting the position of your feet and knees for comfort.
• To come out of the pose, gently bring your knees together with your hands, roll to one side, and use your arms to lift your torso up to a seated position.
• Follow up with a gentle seated stretch or forward fold to transition smoothly.

Beginner’s Tips

• Starting Position: The pose starts from a seated position, not lying down.
• Feet and Knees: Feet should touch, and knees should fall out to the sides, forming a diamond shape.
• Shoulder Position: Keep your shoulders relaxed and away from your ears. Place your arms comfortably by your sides with palms facing up or resting on your abdomen.
• Breathing and Duration: Focus on deep, calming breaths throughout the pose. Inhale deeply through your nose and exhale slowly through your mouth. Hold the pose for 7-10 minutes, adjusting the duration based on your comfort and experience.
• Restorative Props: For a restorative experience, use a bolster or folded blankets under your back and thighs, and sandbags on your hips to aid relaxation.
• Cool Down: Prepare for a cool-down by keeping a blanket or sweater nearby to stay warm as your body relaxes.

Follow-up Poses

Variations and modifications

• Reclining Butterfly Pose with Feet on the Wall: Instead of resting your feet on the ground, place them on a wall. This variation helps enhance the stretch in your hips and inner thighs while providing a gentle inversion.

• Reclining Butterfly Pose with a Bolster Under the Knees: Place a bolster or folded blankets under your knees for added support. This modification helps reduce tension and allows for a more restorative practice.
• Reclining Butterfly Pose a Blanket Roll: Roll a blanket lengthwise and place it under your spine, supporting your back and allowing for a deeper chest opening. Use additional blankets or props under your knees as needed.

Precautions and contraindications

• Avoid this pose if you have recent or chronic injuries to your hips or groin. Use props for modification and consult a healthcare provider if needed.
• For knee pain or injuries, place cushions or blankets under the knees for support and avoid forcing the knees down.
• If you have lower back pain, use a bolster or folded blankets to support the lower back and prevent excessive arching.
• Pregnant individuals, especially in later stages, should modify the pose with props and consider alternatives that accommodate the growing belly.
• Avoid this pose if you have had recent abdominal surgery or severe digestive issues; consult a healthcare professional if necessary.
• Those with a hip replacement or significant hip joint issues should consult with a medical professional before attempting this pose and use modifications if needed.
• Be cautious with sciatica, as this pose may aggravate symptoms. Use props for support and ensure it doesn’t increase discomfort.
• Individuals with cardiovascular conditions should practice with care, avoid holding the pose for extended periods, and monitor their body’s response.

Reclining butterfly pose benefits

Reclining Bound Angle Pose is particularly effective at opening the hips and groin, enhancing flexibility, and promoting a deep sense of relaxation. By stretching the lower body and relieving tension, the pose aids in stress reduction, improves circulation, and supports digestive function. Regular practice can also assist with weight management and foster emotional balance, making it a versatile addition to any yoga routine.

• Stretches the Inner Thighs and Groin: Reclining Bound Angle Pose opens the hips and stretches the inner thighs and groin muscles. This gentle stretch can alleviate tightness and increase flexibility in these areas, which is beneficial for improving overall lower body mobility.
• Relieves Lower Back Tension: By lying on your back with supported hips and legs, this pose helps release tension in the lower back. The supported position allows for a gentle stretch and relaxation of the lower back muscles, which can reduce discomfort and promote spinal alignment.
• Promotes Relaxation and Reduces Stress: The pose encourages a deep state of relaxation by allowing the body to rest comfortably with minimal effort. The deep breathing associated with this pose helps calm the nervous system and reduce overall stress levels.
• Improves Circulation: The position of the legs and feet in this pose enhances blood flow to the lower body. Improved circulation can help in relieving fatigue and promoting a sense of vitality and well-being.
• Supports Digestive Health: Reclining Bound Angle Pose gently compresses the abdominal organs, which can aid in digestion and improve elimination. The pose stimulates the abdominal area, which may help relieve bloating and constipation.
• Balances Hormones: By stimulating the pelvic area, this pose may help in balancing hormonal cycles and alleviating menstrual discomfort. The relaxation and stretching effects can also help ease symptoms of PMS and menopause.
• Helps with Weight Loss: While Reclining Bound Angle Pose (Supta Baddha Konasana) is gentle, it supports weight loss by boosting digestion and circulation, which are key to a healthy metabolism. The relaxation and stress relief it offers can help curb stress-related eating, promoting balanced weight management.
• Promotes Better Sleep: The calming nature of the pose and its effect on relaxation can contribute to improved sleep quality. Incorporating this pose into a bedtime routine can help ease insomnia and promote restful sleep.

Conclusion

Reclining Bound Angle Pose (Supta Baddha Konasana) is a valuable addition to any yoga practice due to its extensive benefits. This pose effectively opens the hips, groin, and chest, aiding in increased flexibility and improved posture. Its restorative nature helps in reducing stress, enhancing circulation, and supporting digestive health.

Regular practice can also assist with weight management by promoting relaxation and boosting metabolic function. Supta Baddha Konasana not only enhances physical well-being but also fosters mental calm and emotional balance. Its gentle approach makes it accessible to all levels, making it a beneficial practice for both body and mind.