MONS Athletics

Reclined Butterfly

On your back, soles of the feet together, knees falling wide. Both hips and the whole front of the body open at once, with the floor doing the holding.

The lesson

  1. 01

    Lie down and bring the soles together

    On your back, knees bent, then let the soles of the feet come together and the knees drop out to the sides.

  2. 02

    Prop the knees, always

    A cushion, a folded towel or a rolled jumper under each knee. This is not a concession — supported is what lets the groin let go instead of guarding.

  3. 03

    Set the depth with your feet

    Feet further from the body is gentler, feet drawn in close is deeper. Slide them, never push the knees down.

  4. 04

    Open the chest if you want it

    A rolled towel running lengthwise under your spine, from the low back to the head, lifts the ribs and opens the front of the shoulders. Optional, and very good after a day at a desk.

  5. 05

    Arms wide, palms up

    Let the arms rest away from the body with the palms facing the ceiling. Turning the palms up is what stops the shoulders rolling forward.

  6. 06

    The test

    A wide, mild opening across the inner thighs and the front of the hips, and the ribs free to move. If anything is sharp in the groin, more support under the knees.