136
RECLINING BUTTERFLY
Suggested Duration
2-4 minutes
Bene ts
This pose activates the relaxation response, which can help lower blood
pressure, reduce stress, relieve sciatica, and alleviate discomfort during
menstruation, menopause, and pregnancy. It stretches the hips through
external rotation.
Risks and Contraindications
Modify the pose if you have tight hips, knee pain, or sciatica.
Alignment Points- Begin by reclining on your back.
- Bring the soles of the feet together, allowing the knees to gently re-
lease outward. - Allow the arms to extend out away from the body and rotate the
palms toward the sky. - Relax the shoulders down and back.
- Relax and feel free to close the eyes.
Modi cations and Other Options - If you have tight hips, knee pain, or sciatica, position blocks or bol-
sters under the hips and knees for support. - Other options for arm position include bringing the arms into cactus,
where the elbows are bent 90 degrees and the palms face the sky, or
resting one hand on the belly and the other hand on the chest.