SupineBeginner
Single Leg Reclined Stretch
Supta Padangusthasana II
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About This Pose
Single Leg Reclined Stretch (Supta Padangusthasana II) is a progressive variation that continues building hamstring flexibility while maintaining the safety of a supine position. This pose allows practitioners to focus on one leg at a time, creating space for deeper awareness of alignment and muscle engagement. The grounded position ensures the spine remains neutral, making it an excellent choice for those working on improving leg flexibility systematically.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Extend one leg up
- 3
Hold leg or use strap
- 4
Keep other leg grounded
- 5
Breathe into stretch
- 6
Switch sides
Alignment Cues
- Relax shoulders down
- Keep breath steady
- Ground bottom leg
- Flex lifted foot
Benefits
- Progressive hamstring lengthening
- Improves single-leg flexibility
- Maintains spinal alignment
- Builds body awareness
- Reduces risk of overstretching
- Prepares for standing poses
Modifications
- Use strap
- Bend knee slightly
Variations
- Leg to side
- With ankle circles
Cautions & Contraindications
Cautions
- Stabilize hips
- Avoid overpulling
Avoid this pose if you have:
- Hamstring injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
hips
Suggested Hold
45 seconds
Tags
supinelegsstretchbeginner
Equipment
yoga matstrap
