Supine Straddle anatomy

Supine Straddle · Supta Samakonasana · Tư thế nằm ngửa dang chân

Supine Straddle mainly works quadriceps, tibialis anterior; it stretches adductors, hamstrings, gastrocnemius; iliopsoas, transversus abdominis, rectus abdominis stabilize.

Opening the 3D model…

Lie on your back, raise both straight legs to vertical, then open them wide to the sides in a V, reaching through the heels with the feet gently flexed. The arms rest on the floor by the sides, palms down, or the hands rest lightly on the inner thighs. The sacrum and lower back stay quiet on the floor, without arching as the legs open; the head and shoulders relax. The weight of the legs draws them open, so the adductors and the backs of the legs stretch without effort while the deep abdominals keep the pelvis steady and the front thighs keep the knees straight. Open only to a moderate stretch, hold for a few breaths, then bring the legs together slowly. With low back pain, bend the knees a little; with very tight inner thighs, lie close to a wall and rest the legs on it.

Muscles in this pose

Working (contracting): Quadriceps, Tibialis anterior

Stretching: Adductors, Hamstrings, Gastrocnemius

Stabilizing: Iliopsoas, Transversus abdominis, Rectus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the knees straight
• Tibialis anterior · Working (contracting): Gently flexes the feet, reaching through the heels
• Adductors · Stretching: Main stretch; the weight of the legs draws them open
• Hamstrings · Stretching: Gently stretched with the straight legs near vertical
• Iliopsoas · Stabilizing: Keeps the legs above the pelvis instead of lowering toward the floor
• Transversus abdominis · Stabilizing: Keeps the pelvis steady and the lower back from arching

Practice cues

• Keep the sacrum heavy on the floor; don't let the lower back arch
• Reach through the heels, knees straight but not locked
• Bring the legs together slowly, the hands nudging the outer thighs if needed

Benefits

• Stretches the adductors and the inner groin
• Gently stretches the hamstrings and calves
• The floor supports the back, so the hips open safely and easily

Cautions / contraindications

• Use caution with a groin injury; open the legs less and don't let them drop
• Use caution with low back pain; bend the knees slightly or rest the legs on a wall
• After the first trimester of pregnancy, avoid lying on the back for long

Easier variations

• Lie close to a wall, rest the legs on it and let them open
• Bend the knees slightly or support the outer thighs with the hands

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

• Waterfall Pose Supta Dandasana
• Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
• Side Lunge Skandasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Head-to-Knee Forward Bend Janu Sirsasana
• Half Splits Ardha Hanumanasana

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