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Saddle Pose (Yin Yoga)
A deep, static Yin Yoga stretch that targets the quadriceps and hip flexors by reclining the torso while sitting between the feet. Used to improve lower body mobility and stimulate connective tissue.
About Exercise
Equipment
Body Weight, Others
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Abs
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
7/10Iliopsoas
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-60 seconds • Rest between sets or holds.
How to Perform
Kneel on the floor with knees together, sitting back between your heels (or on them). Ensure the tops of your feet are flat on the floor and place props behind you if needed for support.
- Sit upright, ensuring your feet are outside your hips, not underneath them.
- Slowly lean backward, supporting your weight on your hands or elbows.
- If comfortable and without knee pain, recline fully onto a bolster or the floor.
- Relax your muscles and hold the static position for the desired duration.
- To exit, press up slowly using your hands and forearms to return to kneeling.
Coaching Tips
Form Cues
- Protect your knees first.
- Relax into the stretch.
- Breathe deeply and slowly.
- Keep feet pointed straight back.
Breathing
Maintain slow, deep, diaphragmatic breaths throughout the static hold to encourage tissue relaxation.
Tempo
N/A
Range of Motion
Recline the torso until a deep, sustainable stretch is felt in the quadriceps and hip flexors, avoiding any sharp pain in the knees or ankles.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the knees or ankles.
- Use bolsters or blocks to support the back and head if full recline is not possible.
- Avoid if you have recent knee or ankle injuries.
Spotting
Not recommended; use props (bolsters) for support and gradual progression instead.
Common Mistakes
- Forcing the recline too quickly.
- Allowing the knees to splay wide apart.
- Ignoring sharp pain in the knee joint.
- Sitting on the feet instead of between them.
When to Avoid
- Acute knee injury
- Severe ankle pain
- Recent hip replacement
Flexibility Needed
- High degree of knee flexion
- Ankle plantarflexion
Build Up First
- Comfortable kneeling position (Virasana)
Also known as
Fixed Firm Pose, Reclined Hero Pose, Supta Virasana
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