Tilbakelent Sommerfugl Pose

Reclined Butterfly Pose , also known as Supta Baddha Konasana , is a relaxing yoga pose that opens the hips , inner thighs and chest . This restorative position is perfect for calming the mind and releasing tension, while stretching the lower body and improving flexibility. The pose is often used as part of a relaxation or yin yoga practice.

Correct Technique

How to perform Reclined Butterfly Pose:

1. Sit down with the soles of your feet together and your knees falling out to the sides in a butterfly position.
2. Slowly lean back until you are flat on your back, either directly on the mat or on a bolster for extra support.
3. Place your hands on your stomach or stretch your arms out to the side with your palms facing up.
4. Relax your body and let gravity pull your knees towards the floor while you hold the position for 5-10 minutes .

Common Errors

• Excessive hip extension: If your hips feel tight, place blocks under your knees for support.
• Lower back discomfort: Use a bolster under the back to prevent strain on the lower back.

Modifications and Variations

• Support with blocks: Place yoga blocks or pillows under the knees for a more gentle stretch.
• Deeper relaxation: Place a bolster or pillow along your back for extra support and comfort.

Repetitions and Sets

Hold the position for 5-10 minutes for deep relaxation. Use it at the end of a yoga practice or as part of a yin sequence.

Breathing techniques

Breathe in deeply through your nose and focus on releasing tension in your hips and chest with each exhale. This will help you achieve a deeper relaxation.

Visual Tips and Angles

Watch this video for an in-depth tutorial on Reclined Butterfly Pose:

The video shows correct technique and gives tips on how to use props for extra support.