Supta Baddha Konasana — Reclined Butterfly

Supta Baddha Konasana — Reclined Butterfly (सुप्तबद्धकोणासन)

Supta Baddha Konasana, from the Sanskrit supta (reclined), baddha (bound) and kona (angle), is the reclined version of butterfly pose. Supine, soles of feet together, knees fall toward the floor. One of the most soothing restorative poses, particularly loved in yin yoga and prenatal yoga.

Therapeutic Benefits

• Passive hip opening — adductors and groin stretch effortlessly through gravity.
• Diaphragm release — open chest and abdomen position promotes deep breathing.
• Pelvic relaxation — pelvic floor releases, beneficial for menstrual and prenatal tensions.
• Fatigue reduction — the combination of opening and rest restores energy.

Step-by-Step Instructions

Step 1 — Seated

Seated, bring soles of feet together as in Baddha Konasana.

Step 2 — Descent

Slowly recline onto back using hands behind for control. A bolster along the spine adds support and thoracic opening.

Step 3 — Setup

Arms open, palms up. Let knees drop toward floor by gravity. Place cushions or blocks under knees if needed.

Breathing and Duration

5 to 15 minutes. In yin yoga, 5-10 minutes with props. Natural abdominal breathing.

Contraindications

• Acute SI joint pain — support knees
• Groin injury — reduce opening with more props
• Pubic symphysis pain in pregnancy

Modifications

• Support: blocks or cushions under each knee, bolster along spine, blanket under head.
• Pregnancy: inclined bolster to elevate torso, generous knee supports.

Target Audience

Universal. Particularly recommended for deep relaxation, prenatal yoga, yin yoga and those with pelvic or abdominal tension.