Leg Cradle Pose - Hindolasana
Contents
Leg Cradle Pose or Hindolasana (Hin-dole-AA-sun-aa) is often used as a warm up for hip opening postures and leg stretches. A simple seated hip opener that gently stretches the hamstrings, pelvic floor muscles, groin, and gluteus maximus, it also helps to release tensions in the lower back and hips due to long hours at a desk. In Sanskrit, “hindola” means swinging cradle, and “asana” means posture or yoga pose.
Pose Detail
- Difficulty: Beginners
- By Type: Flexibility Yoga Poses, Hip Opening Yoga Poses
- Body Position: Seated Yoga Poses
- By Benefit: Yoga Poses For Anxiety And Panic Attack, Yoga Poses For Stress Relief
Step-by-Step Instructions
Step 1
Sit with your legs extended (Dandasana or Staff Pose). Press your hands to the floor to lengthen your spine.
Step 2
Bend your left leg and draw your knee to the side. Bring your hands under your foot, cradle your foot and lower shin. Turn your right leg in and extend out through your leg from the core of your pelvis.
Step 3
Lift the left leg up and bring it parallel to the floor. Extend the toes of your left foot. Keep your ankle square by spreading it evenly through both sides of your ankle. Draw your low back in and up. Press the thigh bone of your right foot into the floor.
Step 4
Hold your left foot in the elbow of your right hand. Wrap your left hand around the outside of your left knee and around your lower leg. Grab your right wrist with the left hand. Inhale, and move the left knee slightly away from your body.
Step 5
Exhale, and draw your shin and leg in toward your torso. Press the big toe of your left foot into your right forearm just above the elbow. Draw your lower back in and lift from the core of your pelvis through the crown of your head.
Step 6
Stay in this position for 30 to 60 seconds, then release and repeat the process on the other side.
Benefits and Contraindications
Benefits
Improves posture
Opens the hips
Improves spine and overall flexibility
Reduces stress and anxiety
Strengthens the inner thigh muscles
Calms the mind
Opens the hamstrings and groin
Contraindications
Arthritis
Injury to the hips, knees, lower back, or spine
Photo poses in different angles
Modifications, Props and Tips
- Beginners should ensure the slow and rhythmic movement in baby cradle pose. Even if it is a beginner’s level asana, cradling your legs fast can result in cramps in the legs or hip region.
- Try to bring your leg as close as you can to your chest. This is important for stretching and feeling the effects of the asana in the abdominal region. Place a folded blanket under the respective hip to lift the folded leg further up.
- A practitioner is required to maintain normal breathing after reaching the final stage of asana.
- If baby cradle causes your lower back to round a lot, or doesn’t feel good for your knee, try a seated figure four stretch instead, planting your feet on the floor and your palms or fingertips on the floor behind you. Lean back (keeping a long spine); cross your right ankle over your left thigh, keeping your right foot flexed; and walk your hands back until you find a position where you’re able to maintain a gentle curve in your lower back.
Frequently Asked Questions
Variations
- Easy Pose
- Reclining Cradle Pose
Top Preparatory Pose
Top Follow-Up Pose
- Bound Angle Pose
- Lotus Pose
- seated Foot-Behind-The-Head Pose
