Vinyala

Pose sheet

Half Saddle

Recline with one leg folded beside your hip and the other extended.

Open this pose in the 3D body

Steps

Support

Pelvis, upper back, head, extended leg, folded shin and instep.

Enter

  1. Sit with both legs extended.
  2. Fold your left leg; place the foot beside your hip.
  3. Point its toes back and rest the instep down.
  4. Recline slowly: hands, forearms, then upper back and head.
  5. Rest your arms alongside you, keeping your right leg extended.

Hold

  1. Allow a passive lumbar arch without pushing into it.
  2. Rest your torso; use props if you need more height.
  3. Allow the folded thigh to receive the stretch.
  4. Breathe evenly without forcing.

Exit

  1. Use your elbows and hands to sit up slowly.
  2. Slowly unfold your left leg and lie on your back.
  3. Rest for a few breaths before repeating on the other side.
Breathing
Even and unforced.
Duration
2 minutes per side.

Adapt

Adaptations

  • Raised torsoStay supported on your hands or forearms.
  • BolsterSupport your back and head on a bolster.
  • Blanket under anklePlace a rolled blanket under your left ankle.
  • Less knee flexionPlace a folded blanket between your thigh and calf.

Variations

  • Free foot grounded: bend your right knee.
  • Free knee to chest: hug your right leg in.
  • Arms overhead, resting on the floor.

Signals of effort

  • Deep flexion of the folded knee.
  • Folded instep grounded, with the ankle in plantar flexion.
  • Lumbar extension held for several minutes.