(image from Yoga with Rona)

This month's pose is Supine Butterfly. In Sanskrit--the original language of yoga--it's referred to as Supta (reclined) Baddha (bound) Konasana ("kona" = angle + "asana" =pose). You'll usually experience this pose during the cool-down portion of your yoga class sequence. This is a relaxing pose, which offers a deep, passive stretch in the groin and inner thigh areas.

Lessons

Emotions like grief and anger are hard emotions for us to experience. I notice that I tend to shut those emotions out because I'm afraid of how overwhelming they can be. Maybe you can relate too. In closing ourselves off from those emotions of grief and anger, it can physically tighten and "close" the body off, too. Just like our wellbeing, our bodies are a web of connections in muscles, fascia, and other connective tissues. An impact in place can be felt throughout the web if we allow ourselves to notice it.

I chose to share this pose because whenever I want to gently open myself up to overwhelming emotions, this is the pose I gravitate toward. The safety of being grounded on the floor reassures me that I can passively open my chest and hips with the natural assistance of gravity. It makes it feel easier to deal with the things I subconsciously close off. Over time, little by little, I feel more present with myself, but it starts with opening up.

How To

Here are 5 steps to practice this pose:

1. Begin by lying with the back on the ground

2. Bring the bottoms of the feet together to touch, with the knees out to the sides

3. Roll the shoulders back and place the hands at the sides or on the belly and heart

4. Soften the gaze and close the eyes

5. Gently slide the feet together towards the center of the groin and let the knees naturally rest towards the floor

Breathe deep 3-5 breaths, then switch sides.

*Bonus Options* :

Place yoga blocks or couch pillows under the knees for extra support and a less intense stretch

Use a bolster or a rolled-up throw blanket placed lengthwise along the spine for a chest opener

Benefits

• Opens the inner thigh muscles and groin muscles, specifically the adductors

• Can soothe and reduce PMS symptoms by relieving cramps, improving circulation to lessen bloating, and promoting relaxation

• Can aid insomnia through activating the parasympathetic nervous system to prepare for rest and sleep

Come practice this pose with us in the next yoga class!