30/06/2021
“Hindolasana” also known as Baby Cradle Pose. The name comes from Sanskrit “hindola” means “swinging cradle” or “asana” means “pose”.
Is a beginner-level seated hip-opening asana that also serves as a preparatory posture for more advanced seated hip-openers, such as Kapotasana (Pegion Pose). Those with limited flexibility may sit on a rolled blanket to keep the back from rounding or use yoga block under the lower knee.
✔️ HOW TO DO:
1. Begin sitting with your legs in Easy Pose.
2. Reach down, grab the outside of your right foot (image 1) and bring it into the crux of left elbow.
3. Wrap your left arm around the outside of right ankle.
4. Reach around your head with the other arm and clasp your fingers together.
5. Cradling your leg and rocking it side to side, create stretch in your right hip.
6. As you inhale, lengthen your spine and roll your shoulders back. Take 8-10 breaths then switch sides.
💯 BENEFITS:
1. Stretches and strengthens hamstrings, quads, groin, gluteus and pelvic floor muscles.
2. Stretching of the hips, the tensions and stiffness at the lower back are released. And so can be practiced by students even with severe back pain.
3. The knees, hips, thighs and lower back are flexed improving in the range of motion while reducing the tightness of said muscles.
❌ CONTRAINDICATIONS:
1. Anyone with injury to hips, knees, lower back and spine should take precautions with this pose.
2. Students with arthritis of hips, knees and spine should practice with seated on cushion or even a chair with complete guidance from yoga teacher.
🕉🙏🏻✨🕉
Location:
PC :
Customised Yoga Mat:
