Saddle {Hero} Pose
Featuring Bernadette
Graduated from Root to Rise Teacher Training Spring 2024
Saddle Pose also known as Hero Pose can be an excellent stretch for very active people or those standing a lot during the day. There are many ways to experience this posture so take your time getting in to feel renewed and confident!
Benefits
A deep opening in the sacral-lumbar arch
Stretches hips flexors and quadriceps
Stimulates the thyroid if the neck is dropped back
If the foot is, or the feet are, beside the hips, this becomes a good internal rotation of the hip.
Directions
Start by sitting upright on your heels
If this feels alright on your knees, you can start to lean back on your hands, then elblows and then eventually either propped on a bolster or lie all the way back on the ground.
If this feels to challenging for your knees or ankles try one of the modifications below
Stay for one to five minutes
You can come out the way you went down or roll on your side to extend your legs back out.
Modifications
Try half saddle with only one knee bent and the other leg extended out
Add a blanket your your knees
Place a block or two under your seat and stay upright or lay back with or without a bolster to lie on.
If bending knees is too much, bring heals and toes together for a reclining butterfly
Practice our pose of the month with us in your next Studio or Virtual class.
