Supta Baddha Konasana with Hip Lift

BeginnerPsoas & Hip Flexors Pelvic NeutralizationGentle

240s

A restorative reclined pose with soles together and a gentle lift under the hips, allowing the front of the hips to soften open.

Focus: Restorative opening through the hips and front-of-hip regionEquipment: Yoga block or bolster (recommended)

How to perform

Sit, bring the soles of the feet together and let the knees fall open. Place a block or folded blanket under the hips or sacrum for a gentle lift. Recline back onto a bolster or the floor, arms relaxing by your sides. Let gravity open the hips without forcing. Rest, then roll to one side to release.

Breathing

Soft, slow breath into the belly and lower ribs. Let the front body expand gently.

Benefits

Encourages a calm, supported opening of the hips and front body.

Anatomical focus

Hip adductorsPsoas MajorDiaphragm

Let the knees fall with gravity; support them if they lift high.

Precautions

Support the knees if they lift high. Keep the lift modest. Stop if you feel pain or dizziness.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.