A supine variation of Gomukhasana that deeply opens the outer hips and glutes with gravity-assisted relaxation, making it accessible for tight hips.
Releases outer hip tension, stretches IT band and piriformis, relieves sciatic discomfort, promotes deep relaxation
Lie on your back. Cross your right knee over the left, stacking knees if possible. Hold the outer edges of both feet. Flex feet to protect knees. Allow gravity to deepen the stretch. Switch sides.
If feet are far from hands, use a strap. Ensure knees are stacked, not offset. Keep the lower back relaxed and released toward the floor.
Hold 1-3 minutes each side
Knee injuries, hip replacement, sacroiliac pain