SOOP-tah kah-poh-TAHS-ah-nah
A gentle and effective hip opener performed while lying on your back. It is a safer alternative to traditional Pigeon Pose for those with knee issues and is perfect for releasing tension in the outer hips.
Lie on your back with your knees bent and feet flat.
Cross one ankle over the opposite thigh, just above the knee.
Thread your hands through your legs and hug your bottom thigh toward your chest.
Keep your head and shoulders flat on the floor.
Allow your back to feel heavy and grounded.
Flex the foot of your crossed leg to protect your knee.
Gently press your crossed knee away from your chest as you pull the other thigh in.
Keep your lower back reaching toward the mat.