SupineBeginner
Side-Lying Knee Bend
Supta Padangusthasana Prep
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About This Pose
Side Lying Knee Bend provides a gentle stretch for the quadriceps and hip flexors while in a supported side-lying position. By bending the top knee and drawing the heel toward the buttock, practitioners can release tension in the front of the thigh without the intensity of standing quad stretches. The position allows for relaxation into the stretch.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Bend top knee
- 3
Hold foot or ankle behind
- 4
Draw heel toward glute
- 5
Keep hips stacked
- 6
Breathe into stretch
Alignment Cues
- Move slowly and gently
- Stay relaxed throughout
- Keep spine neutral
- Breathe deeply into hip
Benefits
- Stretches quadriceps gently
- Releases hip flexors
- Supported and relaxed
- Less intense than standing
- Opens front body
- Accessible for all
Modifications
- Use block to support knee
- Use strap
Variations
- Deeper quad stretch
- With backbend
Cautions & Contraindications
Cautions
- Avoid pulling knee forcefully
- Keep hips stacked
Avoid this pose if you have:
- Hip injury
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
hips
Suggested Hold
30 seconds
Tags
side lyinghipstretchbeginner
Equipment
yoga mat
