SupineBeginner
Reclined Figure Four
Supta Kapotasana
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About This Pose
Reclined Figure Four (Supta Eka Pada Kapotasana) is an accessible hip-opening pose performed lying on your back. By crossing one ankle over the opposite thigh and drawing both legs toward the chest, this pose effectively stretches the piriformis, glutes, and outer hips without putting pressure on the knees. It's an excellent alternative to seated Pigeon Pose and helps relieve sciatic discomfort and lower back tension.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Bend both knees, feet flat
- 3
Cross right ankle over left thigh
- 4
Thread hands and hold left thigh
- 5
Draw legs toward chest
- 6
Switch sides
Alignment Cues
- Breathe into hips
- Flex crossed foot
- Keep head on mat
- Relax shoulders down
Benefits
- Deeply stretches outer hips and glutes
- Releases piriformis muscle tension
- Helps relieve sciatic discomfort
- Eases lower back tension
- Improves hip mobility and flexibility
- Accessible for all body types
Modifications
- Use strap around thigh
- Keep foot on floor
Variations
- Deeper pull
- With gentle rocking
Cautions & Contraindications
Cautions
- Avoid knee strain
- Support head if needed
Avoid this pose if you have:
- Knee injury
- Severe hip pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
supinehipsstretchbeginner
Equipment
yoga mat
