How To Do a Saddle Pose?

‘Supta' means ‘reclined' and ‘vira' means ‘hero' in Sanskrit. As a result, the pose is known as Supta Virasana or Reclined Hero Pose. The body is in a backbend while the head is lying on the floor in this variant of the basic yoga posture Virasana (Hero Pose). This is a typical Hatha Yoga posture, while Paryankasana is the Ashtanga Yoga equivalent (Couch Pose). 

Supta Virasana, a posture of intermediate difficulty, necessitates a sturdy and flexible lower back. This pose may be finished in a variety of ways. Return up the same way you came down, propping yourself up on your elbows and then your knees. 

Lie down on your stomach and gently straighten your legs to cause your knees to relax. 

Wait a few moments before rolling onto your stomach, or grab your sacrum with your free hand and ease it over to your back. You can simply raise your legs and pop your foot out if you're versatile.

The Idea of The Saddle Pose

There are many ways to get into this pose. Start by actually sitting on your heels and observing how it feels. If your knees hurt, you should miss this one. If your knees are bothering you, consider putting a towel under them or skipping the pose altogether. Lean back on your elbows and curve your lower back slightly. 

Check-in on yourself and see how you're doing. This may be the end of the pose! Come back onto your elbows whether you should move much farther. The complete Saddle Pose is similar to the Yang variant known as the Reclining Hero Pose. 

It has a common name because it involves digging more deeply through the joints and setting up the pose. You hold your feet under your buttocks throughout the position and encourage your knees to spread because the opening is in the joints rather than the muscles.

How To Perform The Saddle Pose

Step 1:

Relax on the heels or within your heels, depending on your knees and hips' comfort.

Step 2:

Slowly lean back to locate the correct edge: wrists, knees, or lying flat. As a brace, place a bolster along the spine.

Step 3:

Choose an arm posture that is convenient for you: on your sides or above your shoulders. If there is no pain, the knees should be lifted.

Step 4:

An opening feeling in the quadriceps, hip flexors, abdomen, and chest, as well as a relaxed compression in the lower back, are what you're searching for.

Step 5:

For 1 to 5 minutes, stay in the posture. To get out of the posture, engage your heart and press yourself up with your arms. Lay down on your back for a few minutes after releasing the wings.

Frequently Asked Questions

What is The Concept of a Saddle Stretch?

The saddle is a Yin yoga posture that explicitly targets the massive quadriceps community of muscles on the front area of your thighs and the hip flexors and rectus abdominis (or "six-pack"). It also allows the lower back some soft compression.

Squats Extend in What Ways?

Push your hands together and place your elbows on the insides of your knees. When you press your thighs against your knees, drive your elbows into the insides of your thighs. This gesture will assist you in lifting your chest and reaching back to your tailbone. By rubbing your belly button against your spine, you will trigger your abdominals.

In Yoga, How Do You Do the Flying Lizard Pose?

Scoop your right foot in toward your right glute by bending over, so your head is just off the ground. The lighter your back leg feels here, the more you lean. Finally, take off on your back foot and pinch your heart hard while breathing! Take a few deep breaths.


This is a backbend, but one can regain lower back mobility while still relieving tension in the upper back. If you happen to be in the middle of a mess of papers and need a mental lift, this is a perfect posture to try. But it's not so energizing that the heart beats so hard (as in wheel pose) for you to concentrate. Since this posture often calms the mind in specific ways, it can have a very balancing impact. 

Closing your eyes for a few moments here may be an effective meditation and calming technique. Taking half of the stance if the whole position (with both knees bent) is too difficult for the body. Start with one knee bent and the other leg straight out in front of you, or start with one knee bent and the foot grounded in front of your hips. 

Make sure you do all sides with the same amount of time and with some other differences. Underneath the feet, a rolled towel | You should protect your body by putting a cushion or tiny bolster under your knees if you have knee sensitivity. This simply gives a little padding to the bony portions of the knee joints.