RECLINING BUTTERFLY

SUPTA BADDHA KONASANA

PROPS: Bolster, two thick blocks, one thinner block or folded blankets, a strap (optional)

Place the bolster lengthwise down the centre of your mat, and the thick blocks either side. Balance the thin block or blanket on the far end of the bolster.

Sit cross-legged with your buttocks against the short edge of the bolster, then draw it towards you so it snuggles into your sacrum. Bring the soles of your feet together and let your knees fall out to the sides, then place a block beneath each knee, so there’s no strain on your groin.

Rest one hand on either side of your buttocks, inhale, then as you exhale, slowly lower your spine onto the bolster, resting your head on the block or blanket so your neck is comfortable. Place your arms out to the sides, palms up.

Make any minor adjustments you need, so there is no strain on any part of your body, perhaps adding a thin block or folded blanket beneath your buttocks to lessen the curve of your lower back.

Gently close your eyes, connect to your breath and surrender your weight to the earth. Rest here for as long as is comfortable for you, up to 10 minutes. Then gently bring your knees together, shift your bottom to the left, let your knees fall to your right and slowly roll your body over to the right, so your back comes off the bolster. Pause here for a moment, before using your hands to gently bring you up to sitting.

Benefits

Calms the nervous system

Regulates blood pressure

Opens the hips and heart area

Works on the liver, kidney and spleen meridians

Variation

If your feet have a tendency to slip forward, or you feel any strain in your legs or groin, a strap will make the pose more relaxing. Place the centre of an open strap around your lower back, bring the ends forward and let them fall over your thighs and calves. Take one end and loop it under the outside edges of both feet. Tie the strap so the buckle doesnʼt push into your legs when you lie down.