saddle pose

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Sanskri: Suptavirasana

If you stand, walk, or run a lot, Saddle Pose could become your go-to pose to relieve tired or achy legs. Saddle Pose is a Yin Yoga pose focused primarily on stretching the quadriceps and hip flexors. The pose also stretches the abdominal wall and creates a gentle compression in the low back. In Yin Yoga, there are three principles: find your edge (where comfort softly meets discomfort, but you experience no shaking, pain, or pinching) in the pose; find stillness; and hold for a period of time. When our legs feel tired and tight, any stretch may feel intense. If you're new to Saddle Pose or frequently have tight hip flexors, we encourage you to explore this pose with blankets and bolster-type props for safety and comfort. If Saddle Pose is not an accessible pose for you, Half-Saddle, Hero, Reclining Hero, and Thunderbolt may serve as alternative poses. 

How to do Crescent Moon Pose: 

1. Start by sitting in a kneeling position with the back of your thighs on your calves; legs are close together or up to 6 inches apart.
2. Move the legs to a distance allowing you to sit between your knees on your mat. Note: if this causes knee pain, sit with legs at the start position.
3. Face forward; on an inhale, find length in your spine and rest your hands gently on your thighs.
4. As you exhale, bring your hands behind you and walk them away from your body.
5. Continue to lean back allowing your upper back to lie comfortably on the floor, a bolster, or stacked blankets.
6. Allow your hands to rest alongside your legs. Explore turning palms up and slightly tucking shoulders to the mat for an optional gentle chest opener.
7. Close your eyes or soften your gaze, then rest quietly in Saddle Pose. Yin postures are commonly held 1-3 minutes but feel free to work up to longer holds.
8. Consider saying a phrase such as this to yourself: "I am fully present in my body."
9. If the posture is intense, build up your props from the floor to your reclined back. Perhaps add positive self-talk such as "soften, release, or relax." Honor your ability and body.
10. Coming out of the posture, slide your hands back and press your back up to a sitting position, draw the legs into the starting position. It may feel nice to unbend your knees and straighten your legs as your pose. consider a rebound or counter-pose in Yin.

Benefits: 

~ Stretches hip flexors and quadriceps

~ Opens the sacrum-lumbar area

~ Increases hip mobility, range or motion

~ Stimulates organs supporting elimination

Notes:

Saddle Pose can feel very intense since it includes many parts of the body: ankles, knees, quadriceps, hip flexors, sacrum, lumbar, and shoulders. We recommend moving into this pose and holding it in a mindful manner allowing your nervous system time to relax. This pose creates compression in the low back, so avoid it if you suffer back pain. If you feel knee or any bodily discomfort, be sure to modify the pose for your ability and level of experience. 

Yoga Model:  Suzy W. is a U.S. Air Force veteran. She enjoys spending time with her four-legged furry friends, learning a new skill, and watching Rick Steves episodes on YouTube. She likes trying things outside her comfort zone, like spending three weeks in Scotland by herself meeting new friends.

Need Better Sleep?

 With so many benefits associated with yoga, it is no surprise that yoga can help people sleep better. The gentle stretching and relaxing of muscles, tendons, and connective tissue supports getting more and higher quality rest. You can be a totally new beginner or an experienced practitioner to explore this short sequence for better sleep. The National Institute of Health reminds us “you don’t even need to be particularly athletic or flexible” to use yoga for better sleep efficiency. Johns Hopkins’ sleep expert Anastasia Rowland-Seymore, M.D. shared “ the benefits are more due to its (yoga’s) meditative properties” that improves sleep.  

Try this four pose sequence to promote better sleep.

1. Bridge Pose

2. Knees to Chest Pose

3. Supine Twist

4. Legs Up the Wall 

Spend time in these different poses and find what feels good for you! You can read about these poses, their instructions, benefits, and more, by scrolling through our Yoga resources page. 

Check out this Yoga for Sleep article by Johns Hopkins Medicine for more research and recommendations.

 Are you looking to counteract the effects of excessive smartphone and computer use? The neck strain or pain you feel from repetitively using technology devices has a new name...Tech Neck. Some common feelings from Tech Neck include stiffness and soreness in the upper back, shoulders, and neck. Headaches and reduced mobility may also be experienced. 

To help prevent or relieve Tech Neck, we hope you explore these two stretches.

Corner Stretch: Find a corner in any room or a door frame. Bring your arms to goal post position and place your palms and forearms on adjacent walls. If it’s comfortable, look up slightly and then slowly step into the corner. Hold for 3-5 breaths, and repeat 3 times. If that’s too intense, keep your gaze at the horizon and simply press into your palms and forearms. This stretch provides a deep upper back and shoulder stretch. (see below image).

Side of Neck Stretch: Draw your chin back slightly to lengthen and align with your neck. Then bring your left ear toward your left shoulder, place your left hand gently on the top of your head, and bring your right hand to the small of your back. Hold for 3-5 breaths, release, and repeat on your right side. If that’s too intense, do not place your hand on the top of the head. The weight of your hand on your head will intensify the stretch. This stretch provides a deep stretch in the sides of your neck. (see above image).

Here are a few other relief techniques: 

1. Take frequent breaks
2. Limit screen use
3. Quit looking down
4. Elevate your computer monitor
5. Make an appointment with your favorite chiropractor 
6. Try a yoga class to stretch your neck, shoulders, and back; “Yoga For Text Neck - Yoga With Adriene” YouTube. It’s a free 28:46 min yoga class.
7. https://m.youtube.com/watch?v=JUP_YdYyfQw

Yoga Model:  Zoey is  a Humble Warrior volunteer, and she loves the outdoors, fall, and sunshine. 

(Sanskrit:  Trikonasana;  trikon meaning triangle and asana meaning pose)

Let’s take a look at Triangle pose, and don’t fret...no geometry is required. But we do think triangles can be perfect, right, and sometimes (a)cute. Triangle pose is a standing yoga pose that incorporates side bending and deep stretching of the lower back muscles. While it is an intermediate-level pose that requires a degree of strength and balance to practice, practicing it against a wall for stability and using a yoga block helps to make it more accessible. 

Instructions:

1. Stand facing the long side of your mat with your feet about 3ft apart.
2. Turn your right foot 90 degrees so your toes point to the short side of your mat and turn your left toes in 30-45 degrees. 
3. On an inhale, extend your arms out from the shoulder with palms facing the ground.
4. Shift your hips slightly to the left and then exhale as you hinge your upper body horizontally to the right, over your right toes. Note: Draw your right thigh muscle upward toward the hip socket for stability.
5. Tilt the right arm to your shin or a block, and extend your left arm toward the ceiling. 
6. Bring your gaze upward if it is comfortable in your neck or find a neutral position.
7. Hold for several (3-5) breaths.
8. To release, put a microbend in your front knee and using your core, draw the upper body to standing. 
9. Reverse the pose on the left side when ready. 

Modifications:

• You can soften your right knee with a microbend to reduce stress on the joint and to prevent possible hyperextension. 
• You can bring your hand to a yoga block vice your shin as a supportive modification. Remember there are 3 levels to a yoga block. Find what works for YOU! 
• If you’re up for a challenge, you’re invited to bring your left hand behind your back to your inner right thigh for a bind, allowing the chest to open more.

Benefits

• Improves torso flexibility, expands the chest and shoulders 
• Strengthens the legs, ankles, and feet
• Stretches the groin and hamstrings
• Opens the chest and hips
• Increases stability, balance, and stamina
• Reduces stress
• Makes you appreciate math more...bah-ha-ha, maybe or maybe not

Note:  

Use caution if you have neck or knee injuries, and avoid this twisting pose if you have back injuries.  

Yoga Model: 

 Our model Claire is a former EMS first responder, a trauma-sensitive yoga teacher, boy mom, and self proclaimed bourbon connoisseur.  

Could you shoot an arrow with your hamstrings because they are so tight? From our experience, most people feel this way, so we invite you to explore Wide-Legged Standing Forward Fold Pose. This pose is a gentle inversion and very common in yoga classes. The bend targets a deep stretch to your hamstrings, hips, glutes, and low back. By adjusting the arm positions or using yoga blocks, you can also stretch your shoulders and forearms, and release tension in your back.

Benefits: 

• Stretches your low back, hamstrings, and glutes
• Opens the hips
• Releases tension in the neck and shoulders
• May calm the mind

How to:

1. Stand tall and firm footed in Mountain Pose with arms by your sides and hands relaxed. 
2. Widen your stance, by stepping into a horse stance (legs several feet apart and feet parallel).
3. Inhale and find length in your spine and place hands on hips.
4. Exhale and fold forward (bend) at the hip with a flat back.
5. Bring your hands to the floor or to a set of yoga blocks.
6. Bring the crown or top of your head toward the floor, releasing your neck and shoulders.
7. Hold for 3-5 breaths and explore working up to 1-2 minutes.
8. To release, you can bring your hands to your hips and inhale the torso up to standing.
9. Then, step, hop,, or jump the legs back together finding Mountain Pose.

Modifications & Safety Tips:

With any inversion, blood flow is increased to the brain, so consult your physician if you have high blood pressure, vertigo, suffer from migraines, and have an untreated concussion. Also, use caution when returning to a standing position

Yoga Model: JoAnn is a Marine Corps and Army veteran who resets and grounds herself by being near water. She enjoys hunting for minerals and fossils along the Great Lakes and volunteers for spay/neuter clinics on Indian reservations. The puppy helper on her mat is Finn.