Reclined Butterfly Pose is a gentle, restorative posture that invites relaxation and openness. Lying back with the soles of the feet together and knees falling outward, you can release tension in the hips and inner thighs while softening the chest and shoulders.
This pose encourages deep breathing, calming the mind, and creating a sense of peaceful surrender.
How to Do Reclined Butterfly Pose (Step-by-Step)
- Begin seated with knees bent and soles of the feet pressed together.
- Let the knees fall open to the sides, forming a diamond shape with the legs.
- Slowly recline back, resting the spine on the mat.
- Place arms alongside the body, palms facing up, or rest hands on the belly.
- Allow shoulders to relax and chest to open naturally.
- Stay in the pose for 1–5 minutes, breathing deeply.
Hold the Pose
- Place blocks, bolsters, or folded blankets under each thigh for extra hip support.
- Cover yourself with a blanket to stay warm during longer holds.
- If your lower back feels tense, tuck a bolster or pillow under your spine for gentle elevation.
- Keep your chin slightly tucked to lengthen the back of your neck.
- Focus on smooth, even breathing — inhale into the belly, exhale into the hips.
Benefits of Reclined Butterfly Pose
- Opens hips, groin, and inner thighs
- Gently stretches chest and shoulders
- Calms the nervous system and reduces stress
- Improves circulation to pelvic area
- Supports digestion and relaxation
Common Mistakes & Tips
- Forcing the knees down: Let gravity open the hips naturally never push.
- Uneven support: Use props evenly under both thighs for balance.
- Tension in the shoulders or jaw: Relax consciously through the upper body.
- Short, shallow breaths: Deepen the breath to enhance release and relaxation.
Variations & Modifications
Supported Reclined Butterfly
Place blocks, pillows, or folded blankets under your thighs to gently support the knees. This reduces tension in the hips and inner thighs, allowing the body to soften more completely into a restorative experience.
Bolster Variation
Lie back on a bolster positioned along the spine to create a gentle heart opener. Let your arms rest comfortably by your sides with palms facing up. This variation opens the chest and shoulders while encouraging deep relaxation through the upper body.
Dynamic Version
Gently move your knees up and down like butterfly wings, synchronizing the motion with your breath. This flowing variation warms the hips, improves circulation, and enhances flexibility while maintaining a calm rhythm.
Advanced
Extend your arms overhead while maintaining the shape of the legs. Reach actively through the fingertips to deepen the stretch across the chest, shoulders, and upper back. Stay grounded through the hips and breathe steadily to balance openness with stability.
Embody the Pose
Reclined Butterfly Pose is a deeply restorative posture that gently opens the hips and heart while inviting the body to fully relax. As you recline and allow gravity to support you, the breath naturally slows, creating a sense of calm and inner stillness. This soothing pose encourages release, softens tension, and creates space for quiet reflection and renewal.
Related poses:
- Bound Angle Pose (Baddha Konasana)
- Child’s Pose (Balasana)
- Savasana (Corpse Pose)