SupineBeginner
Supine Figure Four
Supta Kapotasana
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About This Pose
This pose stretches the outer hips and glutes while lying on the back. The figure-four shape targets the piriformis and deep hip rotators.
Step-by-Step Instructions
- 1
Lie on back
- 2
Bend both knees, feet flat
- 3
Cross right ankle over left thigh
- 4
Thread hands through and hold left thigh
- 5
Draw legs toward chest
- 6
Switch sides
Alignment Cues
- Steady relaxed breathing
- Flex crossed foot
- Keep head on mat
- Relax shoulders
Benefits
- Stretches glutes deeply
- Relieves hip tension
- Opens outer hips
- Reduces sciatic discomfort
- Calms nervous system
Modifications
- Use strap around thigh
- Keep foot on floor
Variations
- With gentle rocking
- Deeper pull
Cautions & Contraindications
Cautions
- Protect knees carefully
- Relax shoulders down
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
hipsSecondary Focus
core
Suggested Hold
30 seconds
Tags
supinehipsstretchbeginner
Equipment
yoga mat
