A Journey Into Yin Yoga

STIRRUP POSE

Suggested Duration

3-5 minutes

Bene ts

This pose stretches the hips and groin.

Risks and Contraindications

This pose is contraindicated for pregnant students. Modify the pose if you have a

neck injury or pain.

Alignment Points

• Begin by reclining on your back and hug the knees into the chest. Slide the
  hands down the legs and grab the outside edges of the feet. Lift the soles of
  the feet up to the sky.


• Open the knees wider than the torso, but continue hugging them toward the
  ribs.


• Lower the knees toward the  oor while  exing the feet toward the sky and
  stacking the ankles directly above the knees.


• Spread the collarbones wide and let the back of the head rest comfortably on
  the  oor.


• Move the chin slightly away from the chest, gently curving the cervical spine
  away from the mat.


• Direct the gaze toward the sky.
  Modi cations and Other Options


• If you have tight hips, hold the backs of the thighs or the ankles instead of the
  feet.


• If you have a neck injury, place a folded blanket under the head for support.


• For half-stirrup pose, extend one leg out straight and bend that knee, keeping
  the foot  at on the  oor. A personal favorite is to bring the bottom leg on the
   oor into the same position used in reclining butter y (page 136).

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