Supta Padangusthasana II
सुप्त पादांगुष्ठासन II
Supta Padangusthasana II takes the raised leg out to the side, opening the inner thigh and groin while the opposite hip remains grounded. This lateral variation stretches the adductors and challenges pelvic stability. A strap and the weight of the opposite hand on the opposite thigh help maintain alignment. It is a key pose for developing hip flexibility needed for seated postures.
Anatomy Involved
Benefits
- Stretches the adductors and inner groin
- Challenges and develops pelvic stability
- Opens the hip joint laterally
- Prepares for wide-legged seated postures
- Therapeutic for tight inner thighs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin strain
- Acute hip injury
- Sacroiliac joint instability
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hip injury
Support the leg with blocks, reduce range of motion, and keep the knee bent.
groin injury
Support the leg, reduce range, and keep the knee bent.
knee injury
Keep the knee bent and avoid locking it.
sciatica
Keep the knee bent, do not overstretch, and keep hips stable.
back pain
Keep the non-stretching leg bent, and support the outer hip with a sandbag.
Target Areas
Practice Flow
About this Pose
Supta Padangusthasana II takes the raised leg out to the side, opening the inner thigh and groin while the opposite hip remains grounded. This lateral variation stretches the adductors and challenges pelvic stability. A strap and the weight of the opposite hand on the opposite thigh help maintain alignment. It is a key pose for developing hip flexibility needed for seated postures.
How to Practice
1. Lie on your back with feet hip-width apart and knees bent.
2. Take a belt and loop it around the sole of your right foot.
3. Hold the belt with both hands.
4. Slowly straighten your right leg towards the ceiling, trying to keep the knee as straight as possible.
5. Slowly move that leg out to the side, keeping the leg in line with the hip socket. The left hip should remain grounded.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Featured in Sequences
Practice Supta Padangusthasana II as part of these guided sequences
Frequently Asked Questions
Common questions about Supta Padangusthasana II
What is Supta Padangusthasana II?
Supta Padangusthasana II takes the raised leg out to the side, opening the inner thigh and groin while the opposite hip remains grounded. This lateral variation stretches the adductors and challenges pelvic stability. A strap and the weight of the opposite hand on the opposite thigh help maintain alignment. It is a key pose for developing hip flexibility needed for seated postures.
What are the benefits of Supta Padangusthasana II?
Stretches the adductors and inner groin. Challenges and develops pelvic stability. Opens the hip joint laterally. Prepares for wide-legged seated postures. Therapeutic for tight inner thighs.
Who should avoid Supta Padangusthasana II?
Avoid this pose if you have: Groin strain, Acute hip injury, Sacroiliac joint instability.
How many steps are in Supta Padangusthasana II?
Supta Padangusthasana II is practiced in 10 steps. Lie on your back with feet hip-width apart and knees bent.
Is Supta Padangusthasana II suitable for beginners?
Yes, Supta Padangusthasana II is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Padangusthasana II?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Padangusthasana II help with?
Supta Padangusthasana II is therapeutic for: flexibility, hip injury, sciatica, back pain, posture correction.
What poses should I do before Supta Padangusthasana II?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Padangusthasana II with other poses