Constructive Rest Pose anatomy

Constructive Rest Pose · Savasana (Constructive Rest) · Tư thế nằm nghỉ dựng gối

Constructive Rest Pose mainly works ; it stretches piriformis, deep hip rotators, gluteus medius.

Opening the 3D model…

Lie on your back, bend both knees and place the feet on the floor a little wider than the hips, about a foot's length from the buttocks. Let the knees fall in to rest against each other, so the legs stay up without any muscle holding them. The hands rest on the belly or the arms lie on the floor by the sides, palms up; the head is straight with the back of the neck long, a thin blanket under it if you like. The lower back rests on or near the floor without pressing. It is a very passive resting pose: with the thighs supported at a moderate bend, the iliopsoas and the lower back muscles have nothing to do and can let go, while the external rotators of the hips stretch gently as the knees lean in. Breathe slowly into the belly and stay for a few minutes. After the first trimester of pregnancy, lie on your side instead of on the back for long.

Muscles in this pose

Stretching: Piriformis, Deep hip rotators, Gluteus medius

Why these muscles work or stretch

• Piriformis · Stretching: Gently stretched as the knees lean in and the thighs turn inward
• Gluteus medius · Stretching: Back fibers gently stretched

Practice cues

• Feet wider than the hips; let the knees lean on each other without holding the legs
• Let the weight of the pelvis and back sink into the floor; don't press the lower back down
• Breathe slowly into the belly and feel it rise under your hands

Benefits

• Lets the iliopsoas and the lower back muscles release
• Gently stretches the external rotators of the hips
• Slow belly breathing helps the body relax and eases a tired lower back

Cautions / contraindications

• After the first trimester of pregnancy, avoid lying on the back for long; lie on the left side
• Use caution with knee or hip pain; bring the feet closer together and keep the knees upright
• Use caution with acid reflux; raise the upper body

Easier variations

• Put a thin blanket under the head if the chin tips up
• Loop a strap around the thighs just above the knees so the legs don't slide

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Eye-of-the-Needle Pose (Reclining Figure Four) Sucirandhrasana
• Fire Log Pose (Double Pigeon) Agnistambhasana
• Rock the Baby Pose Hindolasana
• Cow Face Forward Fold Adho Mukha Gomukhasana
• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Banana Pose (Bananasana) Supta Nitambasana

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