Yoga for Sleep Mini Series - Day One - Butterfly Pose

It is day one of my yoga poses for deep sleep week!

I will share an accessible pose you can try at home each day this week. And if you are coming to class this week, expect to make these shapes on the mat!

Today we are highlighting Butterfly Pose, Baddha Konasana.

Butterfly pose for restful sleep

Here's how to get into the pose

Sit on the floor: Begin by sitting comfortably on the floor.

Sole to sole: Bring the soles of your feet together, gently pressing them towards each other.

Open your knees: Allow your knees to fall outwards to the sides.

Hold gently: Gently reach down and grasp your feet or ankles. You can also cradle the soles of your feet with your hands.

Lengthen your spine: Sit tall with a lengthened spine and open chest.

Some of the ways it aids sleep

Physical Relaxation: The pose gently stretches the inner thighs, hips, and groin, which often hold tension throughout the day. Releasing this tension promotes a sense of physical ease and relaxation, making it easier to unwind before sleep.

Stress Reduction: Butterfly pose can help calm the nervous system by opening the hips and stretching the lower body. This shift towards the parasympathetic nervous system, often referred to as the "rest and digest" system, signals the body to slow down and prepare for sleep.

Improved Circulation: The gentle hip opening in the butterfly pose can improve circulation in the lower body. This increased blood flow can promote calmness and well-being, further aiding relaxation.

Here are some additional points to consider:

Customisation: You can tailor the pose for comfort. If reaching your feet is difficult, use a yoga strap or towel looped around your arches for support.

Focus on Breath: Deepen the relaxation benefits by focusing on your breath while holding the pose. Inhale slowly and exhale entirely.

Combine with Other Techniques: The butterfly pose works well with other sleep hygiene practices for a well-rounded approach to improving sleep.

I wish you an excellent sleep tonight. If you like, you can follow along with a bedtime yoga session I recorded last year.