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.