Saddle (Supta Virasana)
Pose Overview
| Common Name | Saddle |
| Traditional Sanskrit Name | Supta Virasana |
| Sanskrit Name Pronunciation | SOO-ptuh vee-RAHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Saddle Pose, or Supta Virasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hips, thighs, and groins, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles a saddle, with the body in a seated position and the legs bent and folded underneath. The pose is said to be helpful for increasing flexibility and strength in the hips, thighs, and groins, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. This pose is also said to help to release tension in the hips, thighs, and groins, and to help to improve balance and stability. It is also said to be helpful to improve digestion and to strengthen the back muscles.
Benefits of Saddle
Opens the hips and stretches the hip flexors Strengthens the legs and core Can improve flexibility in the shoulders and spine Can help release tension in the lower back
How to Enter Saddle
Begin in a low lunge position with your front knee bent and back leg extended behind you. Lower your back knee to the floor, keeping your front knee directly over your ankle. Slowly lift your back leg off the floor and extend it behind you, keeping your knee bent. Place your hands on your front thigh and press into your hands to lift your chest towards the ceiling. Hold for several deep breaths before repeating on the other side.
How to Exit Saddle
Slowly release your hands from your thigh and lower your back leg to the floor. Straighten your front knee and come back to a low lunge position. Repeat on the other side.
Common Saddle Modifications & Variations
If you have tight hips, you can place a folded blanket or block under your back knee for support. You can also place your hands on blocks instead of your thigh for a more restorative variation.
Common Mistakes with Saddle
Placing your front knee too far forward, which can put unnecessary strain on the knee joint Rounding your back, which can compress the lower spine
Safety Guidance
Make sure to keep your front knee directly over your ankle and not let it move too far forward. Be mindful of any knee or hip injuries before attempting this pose.
