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Relaxing Yoga Pose For the End of the Day

Relax Already: Supported Sleeping Butterfly

When I've had a long day, instead of plopping myself on the couch, I love to do a nice relaxing stretch. Legs Up the Wall is one of my favorites because it feels great in my lower back and hamstrings. Here's a variation that will stretch your hips and inner thighs.

To give it a try


  • Place a bolster, blanket, or pillow against a wall.
  • Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket. You want to adjust your body so that your bum is touching the wall. You can keep your arms by your sides or by your head (this position will stretch your shoulders and chest).
  • Now bend your knees out to the side, bringing your heels together as low as you can towards your body.
  • Close your eyes and allow your entire body to relax. Stay like this for a few minutes and allow gravity to open you hips further. This position has a really calming effect.
  • Once you've had enough, slowly bring your knees together and pull them toward your chest. Roll your body over to one side and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

This is a wonderful stretch to do after a run or right before bed. Try it and let me know what you think.

Join The Conversation
UrbanBohemian UrbanBohemian 8 years
That is a nice stretch.
beesweet beesweet 8 years
That was great! Especially after my kickboxing session yesterday...
tlsgirl tlsgirl 8 years
Um, I meant when I *can't* sleep.
tlsgirl tlsgirl 8 years
I lay like that in bed sometimes when I can sleep (not with my legs against the wall obviously, but that position), just because I find it really relaxing and comfortable. I usually fall asleep pretty quickly.
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