Saddle Pose

BENEFITS

Mechanical: Targets the quadriceps and perhaps a slight stimulation of the rectus abdominis especially with the arms overhead. Lumbar compression occurs depending on the position of your feet, and whether you are sitting on your heels or between your heels.

Energetic: Targets the spleen-stomach meridians related to the Earth element.

Mental / Emotional: This pose can challenge mentally by increasing mental activity or it can calm your mind. It fluctuates between these two aspects.

CONTRAINDICATIONS

Any injury to the knees, ankles or back will be exacerbated in this pose. Proceed with caution if any of these joints are sensitive.

HELP & PROPS

The Saddle is considered one of the most difficult poses in the Yin repertoire. The quadriceps are the main target, but some students also feel compression of the lumbar spine. Make adjustments to avoid strain on the knees. It may be helpful to roll a blanket and place it behind the knees before moving backwards. If the quadriceps are tight or the lumbar segment is too compressed, you can use a bolster to support the upper body before the descent. Ankle discomfort can be relieved by placing a rolled blanket on the front of the ankle to support the joint.

TIMING

Three to five minutes or more.

RELEASING THE POSE

Reaching out with one arm to the opposite side, let the torso roll onto the floor and let the whole body follow so you can release your legs and your spine on the mat.

If you are using a bolster and are having trouble releasing the pose, come back to your elbows and then your hands to raise your upper body and release into child forward pose.

TIPS

Explore both options either by sitting in between your feet to increase the stimulation on the quadriceps, or sit on your heels to create a deeper back bend. Bear in mind one of those option will feel more natural, according to either external or internal femoral rotation.

Caterpillar Variations

Seiza

An option for people who are very limited in their movement due to too much tension in the quadriceps group, it is possible to lean back using a bolster against a wall.

The Pontoon

This variation removes any stress on the lower body skeletal segments and provides similar stimulation to the saddle, but this time from the quadriceps to the hip flexors, which are mechanically connected.

The Half Saddle

Excellent option to work on the saddle posture in an asymmetrical way, a very good pose for beginners as well as for advanced practitioners thanks to the different positions possibilities of the lever leg.

Other poses