Kind Karma® Yoga is a Heart-Centered Yoga because it incorporates heart-based practices that promote self healing and self empowerment. This style of yoga awakens our innate creative and healing energies by combining traditional, contemporary and innovative techniques.
"Living Yoga from the Heart... A Necessary Yoga for Today's World"
Kind Karma® Yoga Mudra for Healing, Brain-Body Balance and Restoring Inner Peace & Calm
"Yin Yoga poses - 'shapes' - offers us the present moment to reveal the hidden experiences that 'shaped' us into what we are today. Through this process of self-discovery, Yin Yoga also provides us with the opportunity to 'shape' us into what we want to become, tomorrow." - Dean Telano
Saddle Pose is Similar to Reclined Hero Pose - Supta Virasana
Description of Getting into the Pose
There are several options for coming into this pose. Sitting on the heels, widen the knees comfortably and begin to recline backwards. Maybe the hands or elbows come to blocks behind the body. If there's pain in the knees, skip this one.
If the shoulders meet the floor, the arms may come up and overhead.
Increase the backward bend by shimmying the bottom of the shoulder blades toward the toe-tips (imagine a puppet string from the ceiling lifting the navel).
Description of Coming Out of the Pose
There are several ways to end this pose. If you can, come back up the way you went down, propping yourself up on your elbows and then onto the hands - engage the core as you make your way onto your forearms, then your hands, and return your torso to a vertical position. If that doesn't work trying rolling to one side and slowly straighten the opposite leg. Before rolling onto your back, you may want to wait a bit or hold your sacrum with your free hand and ease down to your back.
Lie down on your belly, straightening your legs slowly to allow the knees to release.
Modifications - Adjusting your Body for Safety
Upper body: A bolster or rolled up blanket may support the back body.
Lower back: If the compression in the lumbosacral vertebrae becomes too intense, return to a more upright position, or come out of the pose entirely.
Thigh/Quadricep Tightness: Use a bolster to support the upper body before going down.
Knees:Make adjustments so there is no stress on the knees, rolling a blanket and placing it behind the knees before going back might help.
Ankles: If your ankles feel uncomfortable, try rolling a blanket underneath them. Additionally, a blanket or bolster between the ankles and sitting bones will also increase the angle of extension helping you go deeper, if you choose to do so.
Additional Modification: Lean back on your hands, instead of going fully downward. Be sure to lengthen your spine, and protect your neck and lower back, as you do so.
Saddle Pose with Prop Support - Yoga Bolsters
(Use Blankets & Pillows if Needed)
Saddle Pose with Yoga Blocks for Support & Upper Body Alignment
The knees may lift up and splay wide. If so, offer “sweet” support.
This requires a great deal of ankle extension and knee flexion. A blanket rolled up under the ankles could offer “sweet” support.
If the knees can't tolerate the action, practice Seal Pose.
Practicing a Dragon Pose sequence, before Saddle Pose, will help to soften the quadriceps and hip flexors.
Optional: Practicing Half Saddle Pose with one leg bent, and the other leg straight. Stay in this pose for 1-3 minutes, then switch sides.
Incorporating yin yoga into your routines can significantly strengthen your body’s ability to combat sickness or illness.
A deep opening in the sacral-lumbar arch.
Also stretches hips flexors and quadriceps.
Excellent for athletes and people who do a lot of standing, walking or repetitive movements or exercises.
Stimulates the thyroid if the neck is dropped back (use caution, here).
If the feet are beside the hips, this becomes a good internal rotation of the hip.
Releases the diaphragm.
Mental: restores inner peace and calm.
Emotional: helps to release pent-up emotions.
"There should only be a slight compression in the lower back and this is one of the benefits of Saddle pose in comparison to Reclined Hero Pose. However, if you experience any pinching or the compression feels too much, do not hesitate to use cushions and extra props to raise your upper body."
Contraindications - Caution Should be Used
Pain or pinching in lower back. Discomfort at sacroiliac joints.
Limitation or pain with the knees.
Any sharp, shooting or burning pain; numbness; or electrical sensations, come out of the pose.
Ease up, or come out of the pose, if your breath becomes strained or if you start to feel dizzy.
Body Areas Affected
Deep opening for sacral-lumbar arch (use caution).
Hip flexors and quadriceps.
Lower spine, knees and ankles.
Counter Poses (After the Pose is Completed)
After coming out, lie quietly on your back for a few breaths with the legs straight, tightening and releasing the kneecaps. When you are ready, hug the backs of the thighs and pull the knees to the chest to release the lower back.
Child's Pose: move into it slowly. You may need to rest your head on your palms before coming into a full Child's Pose.
Suggestion: If you came out and are lying on your back, try hinging: while lying on your back, raise and lower the legs; knees bent is easiest, straight legs is harder. To support the back, place your hands, with palms down, under your buttocks.
Child's Pose - Perform after Saddle Pose to Release the Back
Meridians (Energy Channels) Affected
Stomach, Spleen & Kidney Meridians (the "tension" part of the pose)
Urinary Bladder Meridian (the "compression" part of the pose).
If your arms are overhead, you will also stimulate the Heart and Lung Meridians.
Element: Bring balance to the Earth element.
Recommended Hold Times
One to five minutes, depending on your ability.
Kind Karma® Yin Yoga Tips
Use this time in the yin pose to allow yourself to be with your thoughts and emotions - trying to listen, connect and better understand yourself. As a good mindfulness practice: sit with any thoughts, feelings or sensations that arise in the stillness. Find the fullest expression of the yin shape or pose.
Eyes: Closing your eyes can help eliminate visual distractions that lead to monkey-mind chatter. However, if keeping your eyes open for the duration of the practice allows you to feel more mentally, emotionally, or physically comfortable, then do so.
Work your yin edge as a "comfortable (safe) discomfort".
"Kind Karma's Mission is to Empower the World to Create Kindness Karma with the Goal to Change the World's Karma."
For More Information
Kind Karma® Yin Yoga Training
Kind Karma Yoga
Disclaimer: The information contained on this blog is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should always seek prompt medical care for any health issues and consult your doctor before using alternative methods or making a change to your regimen.
© 2020. All Rights Reserved. Dean Telano.