Yin Yoga Teacher Training London
Yoga Teacher Wandsworth
Yin Courses, Public Classes, Private Tuition, Corporate Classes
Saddle
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Saddle pose is a key posture in our yoga practice, targeting the front body layer, including the ankles, knees, hips, abdomen, chest
and in some variations the shoulders, and arms. The lower back may experience gentle compression.
The deepest version can be intense, so prepare with less intense poses first.
Version 1:
Setup: Elevate hips using a bolster placed on the back of the legs.
Purpose: Flexion at hips and knees, the bolster reduces tension across the knees and thighs.
Progression: Once comfortable, replace the bolster with a blanket or sit on the back of the ankles.
Target Areas: Ankles & knees.
Version 2:
Setup: Sit between the feet placed outside the hips. Use a blanket or block between the heels if necessary.
Purpose: Gradually increasing flexibility and comfort without rushing the body backward.
Target Areas: Ankles, knees & thighs
Version 3:
Setup: Lean the body backward, using a bolster supported by a block to reduce tension.
Purpose: Incrementally increase tension across the front of the knees, thighs, and ankles. Find a comfortable position.
Target Areas: Ankles, knees, thighs & spine.
Version 4:
Setup: Remove the block, placing the bolster on the floor to increase front body tension. Extend arms out to the sides.
Purpose: Add additional stretch to the front of the shoulders, arms, and chest.
Target Areas: Ankles, knees, thighs, arms, spine, chest & shoulders.
Version 5:
Setup: Remove the bolster and raise arms overhead, resting them on the floor.
Purpose: Increase tension across the hip flexors.
Target Areas: Ankles, knees, thighs, arms, spine, chest, shoulders & lumbar.
​Version 6:
Setup: Position feet under the back of the pelvis, lifting it off the ground.
Purpose: Enhance tension in the hip flexors and possibly compress the lumbar spine.
Target Areas: Ankles, knees, thighs, arms, spine, chest, shoulders & lower back.​
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​General Tips and Precautions:
1. Edge Awareness: Only go as far as the body naturally allows, known as "the edge."
2. Stillness: Maintain stillness to ease into the pose. Close your eyes, focus on your breath, and observe sensations.
3. Patience and Duration: Stay in the pose for 3 to 20 minutes based on the pose and your intention.
Less intensity held for longer is always better than too intense for shorter!
4. Ankle Support: If ankles don’t extend comfortably, use a rolled-up blanket or towel under the front of the ankle.
5. Alternate Leg Positions: If uncomfortable, extend one leg to address each side separately.
6. Knee Safety: Monitor knee comfort, avoid overstretching and unnecessary torque.