SupineBeginner
Supine Wide Leg Stretch
Supta Upavistha Konasana
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About This Pose
Supine Wide Leg Stretch (Supta Upavistha Konasana) is a restorative variation of the seated wide-angle pose that allows gravity to gently open the inner thighs and groin. Lying on the back with legs extended wide and arms relaxed, this pose provides a passive stretch without the forward-folding component. It's particularly beneficial for those who find seated wide-leg poses challenging and offers a calming, meditative quality.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Lift legs toward ceiling
- 3
Open legs wide
- 4
Let gravity stretch inner thighs
- 5
Relax arms by sides
- 6
Breathe deeply
Alignment Cues
- Slow relaxed breathing
- Release all effort
- Let legs be heavy
- Soften inner thighs
Benefits
- Gently stretches inner thighs
- Opens groin passively
- Calms the nervous system
- Releases hip tension
- Promotes relaxation
- Accessible for all levels
Modifications
- Use bolsters under thighs
- Wall support
Variations
- Legs against wall
- With straps
Cautions & Contraindications
Cautions
- Avoid overstretching
- Support legs if needed
Avoid this pose if you have:
- Groin injury
- Severe hip pain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstrings
Suggested Hold
60 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
