Sleep Health: Reclined Butterfly for Evening Softening

A gentle, heart‑opening restorative shape to help your body unwind and settle before sleep.

Purpose

This quiet, supported posture helps soften the hips, open the chest, and calm the nervous system. It’s especially supportive on nights when your body feels tight or your breath feels shallow.

Ingredients

• Pillow or folded blanket

• Optional: blanket over belly

• Slow, natural breathing

• 3–5 minutes of quiet

Instructions

1. Lie on your back and bring the soles of your feet together, letting your knees fall open.

2. Place a pillow or folded blanket under your knees for support.

3. Rest your hands on your belly or by your sides.

4. Take slow, natural breaths, letting your exhale soften your chest and hips.

5. Stay for 3–5 minutes, rising slowly when complete.

Variations

• Keep feet wider apart for less hip opening.

• Place a blanket over your belly for grounding.

• Keep knees bent and feet on the floor if hips feel sensitive.

Safety Notes

Avoid deep hip opening if it feels unstable or activating. Choose the most supported version.

When to Use This Practice

• Before bed

• After a long day

• During nighttime wake‑ups

• When your breath feels tight or shallow