Reclined Butterfly Pose

The Reclined Butterfly Pose – SUPTA BADDHA KONA ASANA

Supta Baddha Konasana (Cobbler’s Pose or Butterfly Pose) is the lying down form of Baddha Konasana (Cobbler’s Pose).

Supta Baddha Konasana, commonly known as Reclined Bound Angle Pose, is a restorative yoga pose suitable for all practitioners.

What is the reclined butterfly pose good for?

In addition to being a restorative pose, it also serves as a groin and hip opening.

Its name is derived from four Sanskrit words, the meanings of which are as follows: 

  • Supta: Reclined
  • Baddha: Bound
  • Kona: Angle
  • Asana: Pose 

It is also known as Reclined Bound Angle Pose or Reclined Goddess Pose in English. Restorative Yoga positions have the advantage of allowing those with restricted bodily flexibility to practice them. Make adaptations based on your body’s restrictions, or utilize various props to help posture.  

Doing it first thing in the morning will keep you energized for the rest of the day at work, or do it later in the evening, on the bed, for a good night's sleep.

Level of difficulty – Beginner

Level of practice – Daily


You may attempt these poses before going into the reclined butterfly pose.

  • Baddha Konasana
  • Supta Padangusthasana
  • Virasana
  • Vrksasana

How to do the pose:

  • Lie flat and straight on the ground. Then, bend your knees. Bring your feet together, putting the outer borders of both feet on the floor. Bring your heels up to your groin.
  • You need to press the palms downwards and adjacent to your hips.
  • Exhale and contract your abdominal muscles as your tailbone approaches your pubic bone. As your pelvis tilts, feel the elongation in your lower back and the stability in your spine. 
  • Inhale quickly, and as you exhale, allow your knees to open up, creating a good stretch in your groin and inner thighs.
  • You must make sure that your lower spine is not forcefully arched. Also, keep your shoulders loose and away from your neck.
  • Continue to hold the pose for up to a minute, inhaling deeply and slowly.
  • Exhale and come out of the posture. But first, press your lower back and knees to the floor for a final stretch. Then, hug your knees and rock from side to side before release.


  • First-timers must be careful to avoid overdoing the pose. The intensity of the stretch in your groin should be comfortable and not painful.
  • Another beginner tip is to use props. For instance, you may use a yoga block to increase the stretch in your hips and take the stress off of your lower back. However, if you do not want or need to utilize props, you should place a folded blanket or mat under your head and neck for support.


  • Enter through Shavasana: You can also enter the posture in the opposite direction, as seen above. Begin by resting in Shavasana and then bending your knees in Baddha Konasana.
  • Use a folded blanket or bolster along the length of your spine to provide support under your spine. Alternatively, use a block between your shoulder blades to open your chest.
  • Knee Support: If your legs are unpleasant or you are experiencing tension in your thighs or groins, support each knee with equal height blocks or a layer of blankets.
  • Head and Neck: Place a cushion under your chin or a rolled towel under your neck.
  • Change the position of your arms according to your body’s comfort – You can put your arms on the floor, on your thighs, or tuck it under your head.
  • To deepen the stance, raise your arms straight up towards the ceiling or behind your head on the floor.
  • Cover your eyes: For further relaxation, lay an eye pillow over your eyes.


If you have a groin or knee injury, keep a blanket underneath your outer thighs for support. However, this pose is advised to attempt without using a blanket. Additionally, sciatica patients should avoid the pose entirely or sit on a cushion to lift the hips. 

Finally, if you have any lower-back problems, only do the position while maintaining your spine erect. By bending forward, you can avoid rounding up the spine.


What muscles do reclining butterfly pose work?
  • The ovaries, prostate gland, kidneys, and bladder are all stimulated by this asana.
  • It also promotes blood circulation and stimulates the heart.
  • It stretches your groins, inner thighs, and knees.
  • It alleviates stress and tension while also treating mild depression.
  • It treats fatigue and sleeplessness by reducing muscle tension. It also has a calming effect on the mind.
  • It alleviates nervous system tension.
  • Stretches the muscles in your inner thigh and groin.
  • It revitalizes your physique.
  • It calms the digestive and reproductive systems and addresses illnesses such as irritable bowel syndrome, infertility, menstrual disorders, digestive problems, menopause, and so on.
  • It alleviates headaches.
  • This asana opens the hips and flexes the hip flexors.
  • It releases your spine and lifts the chest.
  • It increases your awareness of your body, enhances concentration, and slows down ageing.
  • The pose is beneficial to patients recovering from surgery.

Advice to Pose

  • This pose can be painful for people with low back injuries, so be careful when you begin this one. Bend your knees if needed. Be sure to keep a blanket or a pillow under your head for support and cushion your hips with blankets or blankets so that you don’t overextend them.
  • If your lower back is uncomfortable with this pose, place a folded blanket or a soft cushion under the spine. If your neck and head are painful while bending to the floor, then use the support of a rolled towel or a pillow under your neck.
  • When you lift your head to look up, keep one hand on the ground for stability.
  • If it is too much for you to bend forward, then do it in Shavasana.


The Reclined Butterfly pose is a great pose to do anywhere and anytime. It is an ideal exercise for people who have a high meat diet or lead a sedentary life.

Undoubtedly, this posture has many health benefits. In addition, it can do wonders for you if done for about 10 minutes daily.

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