← EXERCISE LIBRARYRecovery
Reclined Butterfly with Bolster
Reclining over a bolster with the soles of the feet together and the knees supported. A long passive hold for the inner thighs and front body with the props doing all the work.
- 01Place a bolster lengthwise on the mat and sit with the lower back just touching the near end.
- 02Bring the soles of the feet together and let the knees fall out to the sides.
- 03Slide a rolled blanket or block under each thigh so the knees are held rather than hanging.
- 04Lie back over the bolster so it runs the length of the spine and supports the head.
- 05Rest the arms out at forty-five degrees and hold for five to ten minutes, then use the hands to bring the knees together before rolling to one side.
- 01Props under the thighs high enough that the inner thighs can go quiet.
- 02Feet further from the pelvis makes the position easier to hold long.
- 03Nothing should feel like a stretch you are enduring.
- 01Leaving the knees unsupported — the adductors stay on guard and the hold never settles.
- 02Pulling the heels in tight to the pelvis — the position becomes intense and cannot be held for minutes.
- 03Sitting straight up at the end — bringing the knees together first with the hands is what protects the hips.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.