SupineIntermediate
Reclined Leg Variation
Supta Padangusthasana III
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About This Pose
Reclined Leg Variation (Supta Padangusthasana III) takes the supine leg stretch to a new dimension by extending the lifted leg out to the side. This lateral variation opens the inner thighs, stretches the adductor muscles, and challenges hip mobility while the pelvis remains grounded. It requires more flexibility and control than the upward variation and helps prepare the body for wide-legged standing poses and deeper hip openers.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Lift one leg toward ceiling
- 3
Hold foot or use strap
- 4
Open leg out to side
- 5
Keep opposite hip grounded
- 6
Switch sides
Alignment Cues
- Slow controlled breathing
- Keep pelvis level
- Ground opposite hip
- Relax into stretch
Benefits
- Deeply stretches inner thighs
- Opens hip adductors
- Improves lateral hip mobility
- Challenges pelvic stability
- Prepares for wide-legged poses
- Releases groin tension
Modifications
- Use strap
- Don't go as wide
Variations
- With bent knee
- Dynamic movement
Cautions & Contraindications
Cautions
- Keep pelvis stable
- Move slowly
Avoid this pose if you have:
- Hip injury
- Groin strain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstrings
Suggested Hold
45 seconds
Tags
supinehipsstretchintermediate
Equipment
yoga matstrap
