Reclined Butterfly: How-to, Benefits & Variations
Reclined butterfly opens inner thighs and hips passively. Lie back, soles of feet together, knees open. Hold 2-5 minutes for deep release. One of the best pre-sleep yoga poses.
Reclined Butterfly: How-to, Benefits & Variations
Lie on your back. Bring the soles of your feet together and let your knees fall open. That is it. Reclined butterfly is the most passive hip opener in yoga, and passive is exactly the point. Your inner thighs and hip flexors release on their own timeline, without force, without effort. It is also one of the best poses for calming a racing mind before bed, because you literally cannot try hard at it.
Hybrid Yoga 1
Linda Chambers
How to Do Reclined Butterfly
Start in the initial position for reclined butterfly. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Petra Kapiciakova adds: "Allow your lower back to naturally arch. You don't have to press your lower back into the mat."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The reclined butterfly directly supports this by targeting key muscle groups.
Coach's Tips
"Lower those feet directly underneath your hips to come into reclined butterfly. Open hips, legs as a diamond." - Jessica Casalegno
Jessica Casalegno
"Big inhale through your nose... As you exhale, pull your core in, three hundred and sixty degree exhale." - Jessica Casalegno
Jessica Casalegno
"Allow your lower back to naturally arch. You don't have to press your lower back into the mat." - Petra Kapiciakova
Petra Kapiciakova
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The reclined butterfly combines gentle movement with breath work during a time when the body needs it most. Research supports yoga and mindful movement for women during the menopausal transition.
Variations & Modifications
Benefits
Improves flexibility
Regular reclined butterfly practice restores range of motion that desk work and daily habits gradually steal.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The reclined butterfly directly addresses this.
Requires minimal equipment
No equipment needed. You can do the reclined butterfly at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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