Supine Foot to Head Pose (Supta Trivikramasana)

Supine Foot to Head Pose is a deep supine leg extension that creates an intense stretch along the entire posterior chain of one leg while the other remains grounded on the mat. It targets the hamstrings, hip flexors, and inner groin at an advanced range of motion, making it a powerful peak cooldown stretch for well-warmed practitioners. Lying on the back, one leg extends toward the floor while the other is drawn up and over toward the head, with both hands clasping the raised foot or ankle.

Cues

• Keep the grounded leg heavy and straight, pressing the back of that thigh actively into the mat.
• Hold the raised foot with both hands and use your exhale to gently encourage the leg closer to your head — never force.
• Relax the shoulders away from the ears and keep the back of the skull resting on the mat.
• Breathe slowly and steadily, allowing the hamstring to release progressively with each exhale.