The Lying Butterfly – Supta Baddha Konasana

In this video, Helga Baumgartner shows the regenerating posture and gentle heart opening Reclined Butterfly. This pose is the Yin variant of the Supta Baddha Konasana pose. The asana opens the yin sides of the arms and legs and has a revitalizing effect.

Tip:
Find a quiet place if you want to do the exercise with Helga. Make sure that you are not disturbed by any noise and allow yourself enough time to remain in this position.
To do this exercise, you need a mat or blanket, a yoga roller, and two blocks.

Directions:
Come to the center of your mat in a seated position and place a roller under your back. When your torso is relaxed on the roller, open your knees and let them fall to your sides. For support, you can place a block under your knee on either side. Your feet are closed, the soles pointing towards each other.
Now spread your arms to your sides with your palms facing up. Let yourself sink into the earth and into the pose in a relaxed manner.

Intensity:
Your breath should flow smoothly during the exercise. If you find your breathing getting shaky, use more tools or come out of the pose sooner.

Effects of the lying butterfly:

Physically:
The lying butterfly opens the chest, the front of the shoulders and gently opens the inside of the legs/adductors.

meridians:
Stimulates the lung and heart meridians, as well as the liver meridian.

Emotionally:
The pose is a gentle heart opening that is very regenerating.

holding period:
As a beginner, hold this position for about 3-5 minutes. If you are practiced, you are welcome to stay longer in this asana.

The best way to get out of this position is to close your knees with your hands. Then roll onto one side, slide your tools off the mat, and lie comfortably on your back for a few breaths.

Products in the video :
Yoga bolster L Restorative
Yoga block cork Supra Grip
Yoga mat "Mudra" Studio

The video was created in cooperation with yogamehome .