Restorative Reclined Butterfly Pose for Hip Opening

Updated at: 12/05/2025

Tight hips? Feel the strain after a long day sitting or intense workout? Many of us experience hip tightness, impacting mobility and overall well-being. This discomfort can stem from various factors, including prolonged sitting, lack of movement, and even muscle imbalances. Fortunately, there are gentle yet effective yoga poses that can help alleviate this stiffness and increase flexibility, enhancing both physical and mental relaxation. One such pose, incredibly beneficial for hip opening, is the Restorative Reclined Butterfly Pose. This pose offers a supported and deeply relaxing way to release tension held within the hips and inner thighs.

This restorative variation of the butterfly pose allows you to surrender completely into the stretch, reaping the rewards of increased hip flexibility and a profound sense of calm. Unlike more active variations, this pose emphasizes relaxation and gentle opening. Ready to explore the gentle unfolding of this pose and unlock greater ease in your hips? Let's dive into the step-by-step guide below.

Preparation and Safety Guidelines

Tools Needed
Safety Guidelines
  • Listen to your body. Don't force the stretch. If you feel any sharp pain, stop immediately and adjust your position or come out of the pose.
  • Use props as needed. Bolsters, blankets, or pillows can help support your back and hips, allowing for a deeper, more comfortable stretch.
  • Avoid this pose if you have any acute knee injuries or hip problems. Consult your doctor or physical therapist before attempting this pose if you have any pre-existing conditions.

Step-by-Step Instructions

  1. Setting up the Pose

    • Create a large loop with your yoga strap.
    • Sit on the floor and place the strap over your head.
    • Ensure the strap ends face you. Bring your knees up and feet together.
    • Place the strap under both feet, inside your legs.
    Place the strap under both feet, inside your legs.Place the strap under both feet, inside your legs.Place the strap under both feet, inside your legs.
    Setting up the Pose
    • Lie down and ensure the strap rests on the lower back (between spine and tailbone).

  2. Adjusting for Comfort and Relaxation

    • Adjust the strap for comfortable tension.
    • Bring your hands to your belly, close your eyes.
    • Extend your arms overhead, palms facing the ceiling.
    Optionally: Extend your arms overhead, palms facing the ceiling.Optionally: Extend your arms overhead, palms facing the ceiling.Optionally: Extend your arms overhead, palms facing the ceiling.
    Adjusting for Comfort and Relaxation

  3. Deep Breathing and Holding the Pose

    • Inhale deeply through your nose, exhale slowly through your mouth. Repeat 3-4 times.
    • Maintain the pose for 5 minutes (or 2-3 minutes if needed). Focus on breathing and releasing tension.
    Maintain the pose for 5 minutes (or 2-3 minutes if needed). Focus on breathing and releasing tension.Maintain the pose for 5 minutes (or 2-3 minutes if needed). Focus on breathing and releasing tension.
    Deep Breathing and Holding the Pose

Read more: Reclined Strap Stretches for Hamstrings and Hips: A Guided Yoga Routine

Tips

  • Relax and open up through the pelvis.
  • Check strap placement regularly and adjust tension as needed.
  • Focus on breathwork to soften the body and release tension. Inhale through the nose, exhale through the mouth.

Common Mistakes to Avoid

1. Forcing the Stretch

Reason: Pushing too hard into the pose before the hips and inner thighs are ready can lead to strain and injury.
Solution: Use props like blankets or bolsters to support your hips and back, allowing the stretch to deepen gradually.

2. Rounding the Spine

Reason: Losing the natural curve of the spine by rounding the back reduces the effectiveness of the hip opening and can strain the lower back.
Solution: Focus on lengthening the spine and maintaining a slight lift through the chest, using blocks under your hips if necessary.

3. Ignoring Breathing

Reason: Holding the breath restricts the flow of energy and prevents the muscles from releasing deeply into the stretch.
Solution: Inhale deeply and exhale completely throughout the pose, allowing the breath to guide the release of tension.

FAQs

How long should I hold the Restorative Reclined Butterfly Pose?
Aim to hold the pose for 5-15 minutes. Listen to your body; if you feel any discomfort, gently adjust your position or come out of the pose earlier. The key is relaxation and gentle release, not pushing through pain.
What if I can't get my knees all the way to the floor in the Restorative Reclined Butterfly Pose?
That's perfectly fine! Everyone's body is different. Use props like blankets or pillows under your knees and thighs to support them and achieve a comfortable depth. The goal is to feel a gentle stretch, not force anything.