Recovery · Recovery
Supine Wall Butterfly
Inner thigh release, hip opening, nervous system calming
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The wall butterfly uses gravity and the wall to passively open the hips without any muscular effort. It's a recovery position that lets the adductors release while the supported position calms the nervous system.
How to do it
Knees drop gently.
Back stays heavy on the floor. Let the inner thighs release gradually. Nothing to do here but breathe.
- Lie on your back with your legs up the wall. Bring soles of feet together
- Let your knees drop out to the sides. Gravity does the work
- Keep your back heavy on the floor. Breathe and let the inner thighs release
- Nothing to do here but breathe
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
