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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