How to do Reclined Butterfly
On the floorHoldBeginner
Reclined Butterfly is a on the floor stretch for your groin, spine and hips.
Step by step
- 1Lie on your back with your knees bent and feet flat on the floor.
- 2Bring the soles of your feet together.
- 3Let your knees fall out to the sides.
- 4Place your arms alongside your body, palms facing up.
What you should feel
Let gravity open your hips… slowly.
Form tips
- Let gravity open your hips gently. Avoid forcing the stretch.
- Feel your inner thighs soften.
- Let your belly rise and fall.
Make it easier
If your hips or knees pull, rest a cushion under each knee.
Coming out of it
On your next exhale… gently draw your knees together… and rest your feet flat.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Reclined Butterfly with a coach
In BendEase, a voice coach talks you into Reclined Butterfly, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your groin and spine.
Get BendEase free48 hours of Premium free · no card
