Reclining Butterfly

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Externally rotates the hips.
  • Stretches the groin, adductors, hamstrings, knees, chest, shoulders and triceps.
  • Can help to alleviate upper and lower back pain.
  • Relieves stress.
INSTRUCTIONS
  • Lie on your back, bring the soles of your feet together and let your knees fall open in the shape of a diamond.
  • Bring your arms up overhead and take hold of opposite elbows.
  • Completely relax into the pose, allowing gravity to open up your hips.
  • Hold for 3-5 minutes, breathing in and out through your nose.
  • To come out of the pose, bring your hands to your knees and gently lift them  back to centre.
MODIFICATION
  • If your hips are tight, you can put cushions under your knees for support.
CONTRAINDICATION
  • Avoid this pose if you have a hip injury.

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