swinging cradle (hindola) + asana (pose)
Also known as Hammock Pose, Cradle is an amazing, beginner-friendly seated posture that wears many hats: it's often used to warm up the lower body at the beginning of our practice, it´s a groin-stretchy hip-opening pose in its own right, & it´s also a fabulous prep pose for more advanced poses like Compass, Lotus, Pigeon, One-legged Insect, & Shoulder Press. While seemingly simple, Cradle nonetheless counters the tightness in our hips that comes from our increasingly sedentary lifestyles. You can either remain still, breathing deeply, or do as I do & rock (or stir like you´re making soup) the lifted leg from the root of the thigh. In Hindolasana, your raised flexed foot will be nestled in the elbow crease of the opposite arm & the bent knee will rest on the elbow crease of the same-side arm. Both arms hold & support the raised leg as you´d hold & rock a baby. After warming up in Cobbler´s Pose, a raised version of Reclining Figure 4 (supported by your hands), &/or Seated Windshield Washer Pose, you can enter from Easy Pose & then coming back to it when you´re all done. Relax afterwards with Head-to-Knee Pose, Half Lord of the Fishes, Reclining Figure 4, &/or Happy Baby Pose. There are lots of variations you can try (perhaps you'd rather stay in Easy Pose & make hip circles, or for an extra challenge, try straightening the opposite leg as in Staff Pose). However you choose to express Cradle Pose, your mind & body will love it for the lullaby that it is!
Benefits:
stretches, strengthens, & lengthens the lower body, especially the pelvic floor muscles, hamstrings, groin, thighs, calf muscles, & glutes
enhances flexibility of the lower body
releases tension in the hips & lower back
encourages proper posture & alignment by lifting & lengthening the spine from its base
stimulates digestive organs
improves balance through attentiveness
beneficial for perimenopausal, menopausal & postnatal women
encourages proper breath control
calms the mind.
Remember: keep the foot of your raised leg flexed. Don't slouch over the leg! - as you express the pose, imagine a long line of energy extending from your pelvis right up to the top of your head - visualizing this will help you keep your spine straight. The knee & foot of the lifted leg should both rest on the elbows.
Props: sit on a chair or cushion if you have arthritis of the hips, knees, &/or spine to discourage any curving of the back.
Modify or avoid Cradle Pose if you
have sustained any injury to the hips, lower back, &/or knees
are recovering from abdominal surgery
suffer from piles, coccydynia, & acute osteoarthritis
are pregnant
lack Breath-Body Awareness.
Comentários