Saddle

(Top photo)

Sit on your heels and have a moment to notice how that feels on the ankles and knees. Use a blanket for support if needed. Now lean back on your hands slowly walking backwards as far as possible. Place the elbows down on your mat and gaze up. If you have more space, lay down on your back so the shoulders touch the mat. You can keep your arms next to the body or stretch them out above the head and relax.  

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(Bottom photo)

For half saddle you stretch one leg out in front of you and you bend the other and place it next or underneath your leg and buttock. Repeat afterwards on the other side. 

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There are several ways to exit saddle pose. Keep your chin to your chest as you use your arms to assist you. You can roll to one side, or lift yourself up to unravel your legs. Move slowly and gently here. Gently coming forwards on the belly. Allow the knees to relax. Stay on the belly for a moment and if it feels good, press yourself backwards into child pose for a counterpose. 

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Benefits

• Deep compression of the lower back: sacrum, lumbar spine and SI-joint

• Stretches the quadriceps and hip flexors

• Stretches the belly and chest (if reclined)

• Stretches the knees and ankles (if reclined) 

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Contra indications  / modifications and prop use

• Lower spine: Stay on your elbows 

• Knees: Lift the buttocks by using a bolster or block. If there is still any pain, come out of the pose

• Ankles: Use a rolled up blanket underneath the ankles

Modifications: 

• Take half saddle pose (bottom photo)

• Saddle on the belly: lay on your belly and grasp first one heel and bring it towards your buttock and then the other heel 

• Place a long bolster against the sacrum and support the entire spine with the cushion 

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Alternative pose

Sphinx or saddle on the belly 

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