Reclining butterfly pose/Suptabadakonasana

This pose releases the groin and stretches the inner thighs.

Lie down on your back and bend your knees with your feet together. Allow your knees to fall out to the sides and keep the soles of the feet together. Try to relax into the stretch. It is quite intensive at first so you may wish to place a pillow under each knee to make it more relaxing. It is a restorative pose and also cools the body. This is just what we need in this hot weather. The pose is good for both women and men. It brings more blood flow to the pelvic area and organs. It is good for women to practice this pose to reduce menstrual cramps. It is also great for pregnancy making more space for baby.

Try to breathe evenly and deeply into your belly. Concentrate on the breath and the body sensations to stay present. Gently curl your tailbone up and then place it down again to lengthen the lower back. Stay here for as long as it is comfortable- up to five minutes. Bring the knees together and hug them to your chest.

Yoga and Pilates are both wonderful ways to shape and tone your body. Exercise that is enjoyable makes you feel energized afterwards. Many of the exercises are designed to relieve back pain.