How to Do the Saddle Pose in Yin Yoga

Yoga is gaining popularity as an alternative to traditional exercise classes. The Saddle pose in Yin Yoga opens the sacral lumbar arch and stretches the quadriceps and hip flexors. The pose stimulates digestion, the meridians of the stomach, spleen, gall bladder and legs.

Difficulty: Moderate

Instructions

1. Lay your mat on the floor and come to a simple cross-legged position. Set a rhythmically paced breath for your practice.

2. Inhale, exhale and move to a seated position on your feet with your knees spread apart hip width. Move your torso back toward the floor.

3. Support yourself with your elbows on the mat in line with your shoulders. If you have more flexibility, move your head to the mat or support yourself with your shoulders.

4. Adjust the pose when you feel strain in the back by sitting in between your feet. Hold the pose 1 to 5 minutes. Honor any feeling of restriction in your body.

5. Roll to the right side and straighten the left leg. Lower the leg and breathe. Roll to the left side and release the right leg. Lower the leg and breathe

6. Lie on your back with legs straight and knees tight then release the knees. Take a few deep breaths and roll to the side. Come to your hands and knees, then press back into Child's pose to release the back.

7. Return to hand and knees, gradually move back into your original seated position to center yourself.

Tips & Warnings

• Always move in and out of your pose with inhalation and exhalation.
• Increase the stretch by extending your arms above your head.

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