A Journey Into Yin Yoga

121

SEATED DIAMOND POSE

Suggested Duration

3-5 minutes

Bene ts

This is a calming and cooling posture that stretches the outer hips and
the spine, especially the lower back. It is also a great posture if you are
pregnant.

Risks and Contraindications

Modify this pose if you have sciatica, knee issues, or lower-back prob-
lems.

Alignment Points

• Begin in a seated position.


• Bring the soles of the feet together, with the toes forward and the
  knees opened outward.


• Slide the feet forward, further than in butter y pose (page 93), until
  the lower body is shaped like a diamond.


• Bring the hands to the feet or ankles.


• Extend out through the spine and fold forward into the stretch, al-
  lowing the elbows to  are out.

Modi cations and Other Options

• If you experience discomfort in the lower back, place a blanket or
  cushion under the sitz bones to elevate the hips.


• If you feel pain in the knees, place blocks or cushions under the
  outer hips for support.


• Placing a block under the forehead helps to relax the neck muscles.