SupineBeginner
Side Knee Bend
Anantasana Prep
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About This Pose
Side Knee Bend is performed lying on one side while bending the top knee and drawing the foot toward the glute. This position creates a gentle quadricep stretch and hip flexor opening while the body remains fully supported. It's an accessible way to stretch the front of the thigh without the balance demands of standing variations.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Support head with arm
- 3
Bend top knee forward
- 4
Rest knee on mat or block
- 5
Keep bottom leg extended
- 6
Hold with relaxed breath
Alignment Cues
- Engage waist gently
- Relax neck completely
- Stack hips vertically
- Breathe into hip opening
Benefits
- Stretches quadriceps gently
- Opens hip flexors
- Fully supported position
- No balance required
- Releases front thigh
- Accessible for all levels
Modifications
- Use bolster under knee
- Pillow between knees
Variations
- Knee higher
- With hip circles
Cautions & Contraindications
Cautions
- Avoid collapsing waist
- Keep hips stacked
Avoid this pose if you have:
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
core
Suggested Hold
30 seconds
Tags
side lyinghipsrestorativebeginner
Equipment
yoga mat
