Yin

Saddle Pose

Supta Virasana (Yin)

Sit back between the heels and lean onto the hands, forearms, or support.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for opening through vulnerability.
Props: Bolster, blocks, or blanket optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Saddle Pose: Sit back between the heels or on a support. Lean back onto the hands, forearms, or bolster behind you. Let the knees point forward as the front of the thighs open. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Saddle Pose: Press into the elbows or hands to lift the torso. Bring the legs forward and straighten them out. Pause in a neutral position for a moment before continuing.