This month's pose is Cradle Pose. In Sanskrit--the original language of yoga--it's referred to as Hindolasana ("hindola" = swaying cradle; "asana" =pose). This pose might be experienced during the warm-up portion of your yoga class sequence. This is a hip-opening pose gently loosens the outer hips with subtle rocking and swaying, which can offer some emotional and stress release.

Lessons

"We find our rhythm when we realize the steps backward are a part of the dance" (@otoslicknick_ on Instagram). Lately, I've often found it challenging to hang on to faith because I feel so restless and uncertain with what I'm facing: deep seated doubt, challenges in faith, new anxieties, and overall restlessness. Right now you could say I'm in a shaky "backstep" in my special cha cha called life. Yoga philosophy says that “Yoga is stillness in the fluctuations of the mind”. Life will always have uncertainties, ups and downs, but what if we welcomed these as an invitation to “dance”, through practicing moments of stillness (a.k.a. yoga)?

This month's pose is Hindolasana, and I chose this pose because, again, it's translation is swaying cradle pose. I find stillness and comfort in gently moving my body in soft, rhythmic patterns, like rocking or swaying side to side. This is because rocking and swaying taps into the brain’s vestibular system (for balance & orientation) to soothe hyperactivity in the mind. Which then creates a calm cascade in the nervous system, that eventually ripples out into stillness of the mind, emotions, and our actions. 

How To

Here are 5 steps to practice this pose:

1. Begin in butterfly position (seated, feet together, knees out)

2. Bring one bent leg into the chest, and place it in your arms as if holding an a baby (arms wrapped around the outer shin)

3. Adjust the knee to lodge into the elbow crease and the foot to be flexed with toes pointing up

4. Anchor the grounded leg into the floor

5. Lengthen through the spine for straight posture, then rock side to side

Breathe deeply for 3-5 breaths

*Bonus Options* :

Spine rounding? Try this pose in a chair, against the wall, or on a cushion for gentle correction

Extend the grounded leg out for an extra challenge in balance, strength, and posture

Practice Figure 4 Pose as an alternative

Benefits

• Loosens up surrounding hip muscles (pelvic floor, groin, outer hips, and even hamstrings)

• Can relieve low back pain and tense hips

• Can improve flexibility and range of motion in lower body

• Engages balance in a safe and grounded position

Come practice this pose with us in the next yoga class!