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.
Stretches the outer hips, glutes, and piriformis.
Relieves tension in the lower back.
Improves hip mobility in a safe, controlled way.
Promotes relaxation and stress reduction.
Encourages a patient and gentle approach to the body.
Loop a strap around your thigh if you cannot reach it comfortably with your hands, allowing your head and shoulders to stay relaxed on the floor.
Place your bottom foot against a wall to support the weight of your legs, making the pose more restorative.
Gently place a hand on the student's crossed knee and the other on their sacrum to encourage a deeper, grounded hip opening.
Be very gentle; respect the student's range of motion.
Lie down and pull your leg toward you.
Hold your leg gently and breathe into your hips, letting the tension melt away.