SupineIntermediate
Supine Leg Extension
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About This Pose
Supine Leg Extension stretches the hamstrings while lying on your back, providing support from the ground. This controlled stretching position allows practitioners to deeply stretch one leg at a time without the balance challenge of standing poses. It's excellent for building flexibility safely and can be easily modified with a strap.
Step-by-Step Instructions
- 1
Lie on your back with both legs extended
- 2
Draw your right knee into your chest
- 3
Extend the right leg toward the ceiling
- 4
Hold behind the thigh, calf, or use a strap around the foot
- 5
Keep the bottom leg grounded and active
- 6
Flex the top foot and straighten the leg as much as possible
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep both hips grounded and level
- Don't force the leg—work at your edge
- Keep the bottom leg pressing into the mat
- Relax the shoulders away from ears
Benefits
- Stretches hamstrings with full support
- Safe for those with balance concerns
- Allows deep, controlled stretching
- Easy to modify with a strap
- Reduces lower back strain compared to standing stretches
Modifications
- Hands under hips
Variations
- Leg control
Cautions & Contraindications
Cautions
- Move slowly
- Control range
Avoid this pose if you have:
- Hip pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinelegscore
Equipment
yoga mat
