Recovery · Recovery
Supine Wall Butterfly
Inner thigh release, hip opening, nervous system calming
Minimum Effective Dose
30s
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 wall. Let the inner thighs release gradually.
- Lie on your back with legs up the wall
- Bring the soles of your feet together, knees dropping out
- Let gravity open your hips, no pushing
- Breathe and let the inner thighs release gradually
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.