Natarajasana (Reclined)

A supine hip opener where one ankle crosses over the opposite knee, creating a figure-four shape to stretch the outer hip.

Alignment Cues

• 1.Lie supine with both knees bent
• 2.Cross one ankle over the opposite knee
• 3.Thread the hands through to hold the bottom thigh or shin
• 4.Gently draw the legs toward the chest
• 5.Keep the crossed foot flexed to protect the knee

Benefits

• +Stretches the outer hips and glutes
• +Relieves lower back tension
• +Opens the piriformis
• +Accessible alternative to Pigeon Pose