Hold the toeLifted leg straightResting leg downReclining Splits
Supta Trivikramāsana
Read what the gnome says
Reclining Splits! Lie on your back, hold one leg and draw it toward you, then split the legs so one reaches up and the other stays down. Keep the hips level and the standing leg active. Use a strap. Don't force it. Breathe, stretchy gnome.
Works on Hamstrings · Adductors
How to do it
- Lie on the back, hold the big toe of one foot and straighten that leg up.
- Draw the leg toward the chest while pressing the other thigh down.
- Keep the hips level, breathe and hold; switch sides.
Common mistakes
- Don’t lift the hips off the floor.
- Don’t lock the lifted knee.
- Don’t force the leg closer than is comfortable.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
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Bulb PoseAdvanced
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One Foot Behind the HeadAdvanced
Reclined Foot Behind the HeadAdvanced
Splits (Monkey Pose)Advanced
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