SupineBeginner
Ankle Cross Supine Release
Supta Hip Release
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About This Pose
Ankle Cross Supine Release is a gentle, accessible pose that provides a nurturing release for the hips and lower back. By lying on the back, crossing the ankles, and drawing the knees toward the chest, this pose creates a mild external hip rotation that releases tension in the outer hips and glutes. The curled position is comforting and grounding, making it excellent for stress relief and end-of-practice relaxation.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Bend both knees
- 3
Cross ankles
- 4
Draw knees toward chest
- 5
Hold shins or behind thighs
- 6
Breathe and relax
Alignment Cues
- Soft easy breathing
- Relax shoulders down
- Let hips release
- Keep neck relaxed
Benefits
- Gently releases outer hips
- Relieves lower back tension
- Creates calming compression
- Reduces stress
- Accessible for all bodies
- Promotes relaxation
Modifications
- Use blanket under head
- Hold behind thighs
Variations
- With gentle rocking
- Switch ankle cross
Cautions & Contraindications
Cautions
- Move gently
- Avoid knee strain
Avoid this pose if you have:
- Hip injury
- Knee pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
