SupineBeginner
Supine Leg Hold Variation
www.yoga-sequencing.com
About This Pose
This Supine Leg Hold Variation adds hip opening by taking the extended leg out to the side. While maintaining the toe grip, practitioners can explore the inner thigh stretch and hip rotation. This variation develops flexibility in multiple directions and prepares the body for poses like Side Splits and wide-legged positions.
Step-by-Step Instructions
- 1
Begin in standard Supine Leg Hold with right leg up
- 2
Keep the left hip and leg grounded
- 3
Slowly lower the right leg out to the right side
- 4
Keep the toe grip and let gravity assist the stretch
- 5
Go only as far as the hip allows without lifting
- 6
Option to support the leg on a block or bolster
- 7
Hold for 5-8 breaths, then return to center and switch
Alignment Cues
- Keep opposite hip grounded—don't roll
- Move slowly and with control
- Adjust grip as needed for the variation
- Breathe into the inner thigh and hip
Benefits
- Combines hamstring and inner thigh stretching
- Opens the hip in multiple directions
- Prepares for side splits and wide-leg poses
- Develops external hip rotation
- Safe exploration of hip range of motion
Modifications
- Use strap
Variations
- Gentle stretch
Cautions & Contraindications
Cautions
- Do not strain
- Support head
Avoid this pose if you have:
- Hamstring strain
Quick Facts
Primary Focus
hamstringsSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinelegsflexibility
Equipment
yoga mat
