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Reclining Butterfly Pose (Supta Baddhakonasana): Steps and Advantages

Supta Baddha konasana - variation of baddha konsaana
Reclining Butterfly Pose (Supta Baddhakonasana): Steps and Advantages 16


Supta baddhakoṇāsana (सुप्ता बद्धकोणासन)

soup-tah bad-dha-kon-ah-sah-nah

Frequent Reclining sure angle pose, Reclining butterfly pose, Supine sure angle pose
Kind  Supine pose
Stage Newbie 
Stretches Interior elbows, core, hip flexors, pelvis, groins
Strengthens Pelvic area, interior thighs, and knees

Supta Baddhakonasana is a restorative pose that is a superb hip and chest opener. Resulting from its reclining posture and stress-free impact, it’s usually carried out in direction of the tip of a yoga session together with Shavasana.

This asana is a reclining place variation of the butterfly pose which is a seated yoga pose. 

In Sanskrit, supta means reclining or mendacity down, baddha means sure, kon means angle and asana means pose. It’s known as butterfly pose as a result of on this pose you may swing bent knees up and down in a reclining place. This motion of the toes is extraordinarily useful in enhancing the pliability of the hip joint and knee in addition to decreasing stiffness within the hamstrings and groin muscle groups. 

It’s a pretty simple pose to carry out and might be practiced by practitioners of all experience ranges. You merely lay down in your again and bend your knees to affix your each ankles collectively. It provides an incredible stretch within the interior thighs and groin. It’s helpful for individuals who have to sit down for lengthy hours, are continually on their toes, or are athletes.

Being a restorative yoga pose, it helps in assuaging nervousness and stress and promotes restful sleep. Working towards this pose recurrently will even increase the power movement all through the physique and enhance circulation.

Step-by-step directions

Comply with these steps to carry out reclining butterfly pose:

  • Lie down in your yoga mat along with your legs bent on the knee and toes grounded.
  • Preserve the toes collectively and by externally rotating your hips, tilt each the knees sideways.
  • Convey the soles of your toes collectively, identical to you’ll within the seated model of this pose.
  • Open your legs so far as you may, primarily based in your hip and thigh muscle flexibility.
  • Place a rolled towel beneath your neck if in case you have hassle protecting your head utterly down on the ground.
  • Preserve your arms by your facet with palms going through down or you may preserve them on high of your stomach.

Maintain the pose for 5-7 breaths. If performing as a restorative pose, you may follow this pose for as much as 7-10 minutes.

Newbie’s Suggestions

Supta Baddhakonasana with blocks
Reclining Butterfly Pose (Supta Baddhakonasana): Steps and Advantages 17

In reclining butterfly pose, it’s pure to push down the knees in direction of the bottom with the idea that it’s going to enhance the stretch within the interior thighs and groin. Nonetheless, this may increasingly backfire and tighten these muscle groups together with the muscle groups of the stomach and decrease again. 

To keep away from this, think about your knees floating upwards whilst you proceed to softly push your groin in direction of the pelvis. This can routinely deliver your knees to drop in direction of the bottom.

To make this pose restorative, use props within the following methods:

  • Place a bolster beneath your again (lengthwise) in order that your buttocks stay on the bottom and your complete backbone is supported by the bolster. On this variation, you’ll observe extra opening of the chest than in regular process.
  • Use a folded blanket or a yoga block beneath the rib case to extend the chest opening.
  • Place yoga blocks, cushions, or folded blankets beneath every knee for help.
  • Folded blankets will also be used beneath the thighs and groin to keep away from overstretching.
  • Place sandbags on the juncture the place the thigh meets the hips so as to add weight and push the groin in direction of the pelvis.

Your physique can calm down in restorative yoga poses so preserve a blanket or a sweater helpful. Cowl your toes or higher physique accordingly.


After an intensive and rigorous yoga session, Supta Baddha Konasana helps to ease the decrease physique muscle groups. It calms the thoughts and relaxes the entire physique. Above that, it stretches the hips and groins.

Under are some purported advantages of this pose:

  • The interior thighs and groin muscle groups are stretched and the adductor muscle groups are expanded by opening the thighs and pulling the knees in direction of the ground.
  • The stretching of the hips, thighs, and groin additional improves posture and gait.
  • This asana reduces signs of delicate sciatica and decrease again ache.
  • With common follow, the pliability of the ankles and knees will also be improved.
  • The pose stimulates the digestive organs, decreasing points reminiscent of indigestion, flatulence, irritable bowel syndrome, and so forth.
  • Different organs reminiscent of kidneys, liver, and urinary bladder additionally obtain enhanced blood and power circulation.
  • It improves blood circulation in direction of the reproductive organs which helps with the fertility of each women and men.
  • It opens the chest, resulting in fuller respiratory and higher oxygen movement, which is superb for bronchial asthma victims.
  • The chest opening additionally stimulates the guts and regularized the blood strain and improves circulation to all the physique.
  • For girls, practising the pose, notably earlier than their menstrual cycle will assist cut back cramps.
  • It prompts the parasympathetic nervous system and reduces stress, nervousness, stress, and delicate despair.
  • Supta Baddha Konasana relaxes your muscle groups and removes fatigue and insomnia.
  • Working towards this pose within the morning will preserve you rejuvenated and contemporary all through the day.

Variations and modifications

Supta Baddhakonasana for pregnant ladies
Reclining Butterfly Pose (Supta Baddhakonasana): Steps and Advantages 18

Supta baddha konasana for pregnant girls – Mendacity utterly on the again can put strain on the decrease again and tailbone, therefore it will likely be helpful for them to make use of props to raise their higher physique. To attain this: 

  • Place two yoga blocks in for of a T, with the highest block on its highest setting and the decrease one on its facet. 
  • Take a large surfaced rectangular bolster and place it lengthwise of the yoga block association. Place it in a method that helps your complete backbone.
  • Use a folded blanket beneath your hips and cushion beneath your knees
  • For extra top and help, use a folded blanket or a low pillow beneath the pinnacle.

Decrease physique on the wall – As an alternative of putting your legs on the bottom, you may place them on the wall and convey your legs into the place for the sure angle pose. Will probably be an incredible inversion and in addition improve the stretch of the hips, interior thigh, and groin.

Precautions and contraindications

Carry out supta baddha konasana with precautions within the following situations:

  • Extreme sciatica: Carry out pose with as many props as potential.
  • Decrease again ache: Folks with decrease again ache must also use help in the event that they really feel discomfort.
  • Pregnant girls: Use props in a method that their higher physique is raised in a reclining place as an alternative of mendacity utterly on their backs. 
  • Current childbirth: Ladies who’ve not too long ago given delivery ought to keep away from this pose until their pelvic muscle groups have grow to be agency once more.
  • Decrease limbs surgical procedure: Don’t follow the pose if in case you have not too long ago undergone surgical procedure or have an harm within the hips, groin, knees, decrease again, or neck.

Preparatory poses

Comply with-up Poses


The supine sure angle pose isn’t solely a great hip and groin opener but in addition a calming pose in itself. It’s a type of poses which promotes the free movement of power and improves blood circulation to the decrease organs. Working towards this pose within the morning will promote rejuvenation whereas performing it within the night will increase rest and sleep. General, this pose advantages the thoughts and physique holistically.



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