Baby Cradle Pose

Last updated: December 21, 2023

What Does Baby Cradle Pose Mean?

Baby cradle pose is a seated hip-opener that also stretches the hamstrings and calf muscles. It may be considered a slight variation of pigeon pose and is sometimes also known as rock the baby pose.

In baby cradle pose, the yogi sits on the ground in cross-legged position, then lifts the top leg and cradles it in his/her arms from knee to foot. To complete the pose, the yogi rocks the leg back and forth as if rocking a baby. For a fuller expression of the pose, the other leg may be straightened, as in staff pose.

Baby cradle pose is also known by its Sanskrit name, hindolasana.

Baby Cradle Pose


Yogapedia Explains Baby Cradle Pose

Baby cradle pose is appropriate for beginners, but those with limited flexibility may sit on a rolled blanket to keep the back from rounding and/or use a yoga block under the lower knee.

In addition to being a hip-opener, baby cradle pose:

  • Calms the mind
  • Massages the digestive and reproductive organs
  • Stretches the muscles of the buttocks
  • Strengthens and stretches the groin muscles
  • Relaxes the lower body

Baby cradle is a particularly good pose for those who work seated at a desk or who are otherwise inactivate for extended periods of time. Despite the benefits, yogis with hip or knee injuries should avoid this pose.

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Rock the Baby Pose

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