Square

Hold Time

3-5 minutes

Benefits

• Excellent preparation and practice for full lotus pose
• Deep external rotation for hips
• Releases lower back if you fold forward

Entering and Exiting

Enter: Sit with your legs crossed. Move your feet forward until your shins are parallel to the front edge of your mat. Keep the top knee stacked over the bottom foot. Round your spine and fold forward if it feels good. Keep your feet flexed to protect your knees.

Exit: Lean back and slowly reverse out, straighten your legs and switch sides.

Modifications

• Fold forward for a deeper stretch and to release the lower back
• Use a bolster or cushion if your knees do not touch lower foot
• Sit up on cushion to raise hips

Contraindications

• Flex feet if you have knee injuries
• Can aggravate sciatica, so sit on cushion to elevate your hips
• Do not allow spine to round if you have lower back injuries that do not allow flexion

Counter Poses

• Square other side
• Deer
• Swan
• Cat Cow