115SADDLE POSE
Suggested Duration
3-5 minutes
Bene ts
This pose provides a stretch for the tops of the feet, ankles, and thighs
and a positive compression for the sacrum, which promotes a healthy
lower back. It also maintains the health of the knees.
Risks and Contraindications
This pose is contraindicated if you have an acute knee injury. If you have
stiff ankles or lower-back pain, do not recline.
Alignment Points
- Begin on all fours and crawl your hands back by your knees.
- Bring your big toes together and spread your knees outward.
- Sit back on your heels.
- If you feel comfortable doing so, recline onto your forearms or relax
all the way onto your back. If reclining, the knees should remain in
contact with the ground.
Modi cations and Other Options
- Place a blanket under the tops of the feet and shins for comfort.
- If you recline back, place a bolster under your back and head for
support.