Reclining Butterfly – Yoga Pose Of The Week

Reclining Butterfly Pose
Use a booster if you need help to get a deeper stretch in the pelvis.

Reclining Butterfly Pose, AKA Supta Baddha Konasana benefits your pelvic region, inner thighs, and your knees, as well as improves blood circulation and stimulates the heart. This posture also soothes your digestive system and your reproductive system.

Reclining Yoga Pose is great for:

  • Stimulating abdominal organs like the ovaries and prostate gland, bladder, and kidneys.
  • Stimulating the heart and improves general circulation.
  • Stretches the inner thighs, groins, and knees.
  • Helps relieve the symptoms of stress, mild depression, menstruation and menopause.
  • The butterfly stretch targets your hips along with your groin, inner thighs, and knees. It loosens up these areas of the body and strengthens your back muscles, helping to improve posture, without requiring overexertion or too much effort.

Coming into Reclining Butterfly Pose

  • Begin by laying on your back. 
  • Press the soles of your feet together and let your knees fall to the side. 
  • You can have your hands at your sides or above your head.
  • Extend your legs out in front of you.
  • Stay here for a few deep inhalations and exhalations, until you feel truly relaxed.

Reclining Butterfly Pose is a wonderful pose to assist with sleeplessness and racing minds.


  • groin injury
  • knee injury
  • If you can’t get your knees to touch the ground, don’t worry – you will be able to go deeper into the stretch each time you practice it.
  • Ensure your spine is erect and your core is engaged when practising this pose.

Always be kind to yourself, move with ease and grace. You are the most important person in your life.



Written by Trudy Vains

Trudy Vains is an Author, Yoga Teacher, Reiki Master and Spine Fusion Warrior.

Trudy’s book “Fused” provides inspiration and reassurance to those facing spine surgery, as well as many examples of the importance of a positive mindset in overcoming challenges.


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