Leg Cradle Pose

Last Updated: April 22, 2019

Definition - What does Leg Cradle Pose mean?

Leg cradle pose is a seated beginner hip-opening posture. It is also called baby cradle pose or rock the baby pose, and in Sanskrit, it is called hindolasana.

Begin in staff pose – seated with the legs straight in front – and then bend one knee and cradle the lower leg in both arms, as if holding a baby. The other leg can remain extended or you can bend that knee and place the heel against the opposite inner thigh. To complete the pose, rock the leg back and forth as if rocking a baby.


leg cradle pose

Yogapedia explains Leg Cradle Pose

In addition to opening the hips, leg cradle pose has the following benefits:

  • Reduces stress and anxiety
  • Calms the mind
  • Opens the hamstrings and groin
  • Strengthens the inner thigh muscles
  • Improves spine and overall flexibility
  • Improves posture

Leg cradle pose prepares the yogi for more intense hip-openers like pigeon pose and lotus pose. It may also serve as preparation for meditation.

To prevent rounding the back, the pose can be practiced while seated on a folded blanket. Yogis who suffer from knee or hip problems or sciatica should not practice leg cradle pose.

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