Step by Step Guide

  1. Begin in a kneeling position with your thighs perpendicular to the floor.
  2. Bring your knees together and then gradually widen them apart, allowing space for your torso.
  3. Slowly sit back, lowering your pelvis toward the floor.
  4. Point your toes straight back or let the tops of your feet rest on the mat.
  5. Lower onto your forearms, placing them on the mat behind you.
  6. Adjust the distance between your knees and the degree of the backbend based on your comfort.
  7. If comfortable, continue lowering your upper back and head to the floor.
  8. Keep your arms relaxed by your sides or extend them overhead.

Benefits of Saddle Pose

  1. Deep Quadriceps Stretch: Saddle Pose provides a deep stretch to the quadriceps and front of the thighs.
  2. Hip Flexor Release: The pose can help release tension in the hip flexors.
  3. Spinal Flexibility: Supta Virasana promotes flexibility in the spine, particularly in the lumbar region.
  4. Heart Opening: The position of the arms and the backbend element open and expand the chest, inviting a heart-opening sensation.
  5. Stimulates Digestive Organs: The pose may stimulate the digestive organs, potentially aiding in digestion.

Beginner Tips:

  1. Use Props: Place a cushion or folded blanket between your buttocks and heels for added support.
  2. Gradual Descent: If new to the pose, start by sitting on a block or bolster and gradually work toward lowering onto the floor.
  3. Hold Saddle Pose for 3 to 5 minutes, allowing time for the stretch to unfold.
  4. To exit, engage your core muscles, use your hands to support your back, and slowly come up to a seated position.