Saddle Pose with Jennifer Beyt Coffin

This week’s Strike a Pose yoga video is brought to you by Jennifer Beyt Coffin of The Glowing Body yoga studio in Knoxville, TN. In this free online yoga video, Jennifer will walk you through Saddle Pose – a yin yoga posture resembling Supta Virasana (Relining Hero Pose).

Saddle Pose

Saddle Pose can be a tricky yin posture because it is a fairly deep backbend. In this pose, you will deliberately apply pressure to the lumbar spine, which, for some, may feel like murder. For folks suffering from lower back pain, SI joint pain, and/or flattening or degeneration of the lumbar spine, the full expression of Saddle Pose may be problematic.

Fortunately, there are many pose alternatives and options you can explore in Saddle to reap the long-term benefits. In this online yoga video, Jennifer will run-through these variations, which rely on the usage and support of bolsters, blankets, and blocks. So, make sure you have these handy before you begin your exploration.

When you determine your edge and settle in, this pose can feel oh-so-delicious. As a total front body stretch, this pose is super beneficial to athletes and people who do lots of standing or walking. Connective tissue stimulation is felt in front body. The quads and hip flexors will be stretched. Pressure stimulation around the SI joints will create a deep opening in the lumbar-sacral arch of the spine. Sweet, sweet expansion!

But remember: If the knees, ankles, SI joints, or lower spine protest, it’s very important to back off and prop up. As Jennifer says, “Don’t deny yourself the prop. Please!” Be okay with where you are at and accept your physical limitations. If you feel any sharp or burning pain, your body is signaling you to take it easy. Don’t create murder on your spine. Just don’t.

Once you find your appropriate edge - your place of comfort - it is recommended that you hold Saddle for one to five minutes. Iyengar recommends 15 minutes. For most, this long of a hold will be too intense at this stage in the game. Consider it a goal.

With time and practice, Saddle Pose has the potential to re-establish the natural curvature of the lumbar-sacral arch of the spine if any flattening or degeneration has occurred. It’s also a great pose to maintain the natural curvature of the spine and to simultaneously stretch and work many areas of the body: the tops of the ankles, the knee caps, the hips, quads, hip flexors, lower back, and upper chest (if you bring your arms up).

Simply lay back, relax, and enjoy the stretch.

Want a great bolster? Sign up for our annual subscription, and get a hand crafted bolster from Inner Space as your gift! Or you can take a look at all of Jennifer's creations at innerspaceyoga.net

Saddle Pose

~TJ

Photo Credit: Saddle Pose via www.therawyogini.blogspot.com

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