Saddle

Hold Time

1-5 minutes

Benefits

• Stretches hip flexors and quadriceps
• Good internal rotation of the hips when feet are by your hips
• Gentle lower back compression

Entering and Exiting

Enter: Sit on your heels with knees together. Lean back on your hands, creating a little arch in your lower back. If comfortable for your knees, come down onto your elbows or back. Keep your knees no more than hip-width apart and your feet should be touching your glutes either underneath or right to the sides of your hips.

Exit: Slowly reverse out of the pose, first coming up to your hands and then slowly rising up. Slowly lean to either side to release the knees. Shake your legs out in front of you.

Modifications

• Do one side at a time, with one knee bent and the other straight
• Do not come onto back; come onto elbows
• Stay completely upright and do not lean back at all
• Clasp elbows above head for a deeper sensation

Contraindications

• Be careful if you have knee issues; lower slowly

Counter Poses

• Child's Pose
• Lie on stomach
• Shavasana