Reclined Butterfly

Start seated with a bolster running long behind you. Bend your knees and bring the soles of your feet together allowing your knees to drop out to the side creating a diamond shape in front of you. Your bolster will be about one fist-width distance away from you as you start to lay back over it allowing your chest to open and your head to be supported on your bolster.

 

You can also use a block or blanket under your head here if you need extra support.

 

To exit the pose bring your hands to the outside of your legs and bring your knees back together. Tuck your chin and roll slightly to one side to remove the bolster and then lay on your back. You can also do this pose without the bolster and simply lay on your back.

Physical Benefits:

  • Opens chest & heart space

  • Stretches shoulders

  • Mild backbend (with compression in lower back)

  • Opens inner legs

  • Decompresses hips

Contraindications: Knee or hip issues. Lower back issues.

Props: Bolster and blocks as needed.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤