Supine Split

Definition - What does Supine Split mean?

Supine split is a yoga pose practiced while lying on the back that provides a strong hamstring stretch. Depending on the variation, it can be a beginner to intermediate pose with the assistance of a yoga strap or an advanced posture in a full split.

To practice supine split, the yogi lies on the back and lifts one leg overhead while the other remains extended on the ground. In the easier version, the yogi's leg reaches to the sky with the help of a yoga strap around the foot. In the full version of the pose, the yogi stretches the leg over the head while holding on to the foot with both hands.

Supine split is also known as reclining splits and by its Sanskrit name, supta trivikramasana.

Yogapedia explains Supine Split

In addition to stretching the hamstrings and calf muscles, supine split offers the following benefits:

  • Opens the hips
  • Stretches the groin
  • Improves digestion
  • Strengthens the knees
  • Stimulates the prostate gland
  • Eases back pain and sciatica
  • Relieves menstrual discomfort
  • Helps lower blood pressure

Another supine split is the straddle split pose in which the yogi lies on the back, raises both legs and drops them off to opposite sides for a strong inner-leg stretch. It can be practiced with or without straps. Reclining big toe pose, known as supta padangusthasana in Sanskrit, is also a variation of supine split in which one leg reaches to the sky and the yogi reaches up with the corresponding hand to hold the big toe.

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