PA-0193
At a glance
A supine hip and inner-thigh release, holding the outer feet with the knees drawing toward the armpits, often paired with a gentle rocking motion. It's a playful, accessible pose, and that lightness is part of what makes it effective as a counter to some of the more intense stretches elsewhere in this family.
“Let the low back stay heavy on the floor as the knees draw toward the armpits.”
Essence
The low back staying heavy and grounded is what keeps this pose targeted at the hips and inner thighs, rather than becoming a low back stretch by default. The gentle rocking, if included, should stay small and easy, more massage than movement.
Intention
To release the inner thighs and hips through a supine, knees-toward-armpits position, the low back staying grounded throughout.
What this pose develops
Physical
- •Passive inner-thigh and hip release
- •Gentle low back massage through the optional rocking
- •A playful counter to more intense poses elsewhere in a sequence
Mental
- •Permission for playfulness within a longer, more serious sequence
- •A settling, often mood-lifting quality
Teaching concepts
- •Cueing the low back to stay grounded and heavy throughout
- •Offering this pose's playful quality as a genuine, intentional counterpoint to more intense holds
How to practise
- 1Lie on the back, then draw the knees toward the armpits.
- 2Reach the hands to hold the outer edges of the feet, or the ankles or shins if that's more accessible.
- 3Let the low back stay heavy and grounded on the floor.
- 4If desired, rock gently side to side, small and easy.
- 5Settle in for three to five minutes, then release the feet and extend the legs to rest.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Low back stays grounded and heavy throughout, not lifting off the floor.
- •Knees draw toward the armpits, not forced wider than comfortable.
- •Any rocking stays small and gentle, not a large or forceful movement.
Breath
A slow, natural breath, with each exhale offering a chance to let the hips release a little further.
Teacher’s eye
Notice the low back lifting off the floor, which shifts the stretch away from the hips and inner thighs. A cue to keep the low back heavy usually resolves this.
Student practice
Reflect after practising:
- •Keep your low back heavy on the floor. That's what keeps this stretch in your hips rather than your low back.
- •Let this one feel a little playful. That lightness is a genuine, intentional part of this pose, especially after something more intense.
Common movement strategies
Rather than mistakes, you may notice:
- •A strap around each foot works well for anyone whose hands don't comfortably reach the outer feet, preserving the same shape without straining to reach.
Modifications
- •A strap around each foot.
- •Hands holding the ankles or shins instead of the feet.
- •Skipping the rocking motion for a completely still version.
Props
Completion check
- ✓Release the feet, extending the legs to rest before moving to the next pose or into stillness.
Related poses
Complements
Alternatives
Regressions
Related movement concepts
Search tags
More yin poses
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