Saddle Pose

How to

1. Begin by sitting on your heels with your knees hip-width apart, allowing the tops of your feet to rest on the ground.
2. Gently lean back, placing your hands behind you on the floor for support. Keep your spine elongated and your chest open.
3. Slowly lower yourself onto your elbows, maintaining the openness of your chest and ensuring your knees remain in line with your hips.
4. If comfortable, continue to lower your upper back onto the floor, either resting your head on the ground or supporting it with a cushion.
5. Ensure that your lower back and sacrum feel comfortable; adjust the position of your feet and knees if there is any discomfort.
6. Close your eyes and focus on deep, slow breathing through your nose, maintaining awareness of the sensations in your body.
7. Hold the pose for 3 to 5 minutes, allowing your muscles to relax and your mind to calm.
8. To exit, gently press through your elbows to lift your torso, carefully returning to a seated position on your heels.

Benefits

• Stretches the quadriceps, hip flexors, and abdominal muscles, improving flexibility in these areas.
• Alleviates tension in the lower back and sacrum, providing relief from back pain.
• Promotes relaxation and stress reduction through prolonged, mindful breathing.
• Stimulates the digestive organs, potentially improving digestion and metabolism.
• Encourages a meditative state, enhancing focus and mindfulness.