Leg Cradle Pose


What is Leg Cradle Pose?

Leg cradle pose, or hindolasana in Sanskrit, is a beginner's hip opener. In a seated position with one leg extended, the other leg is bent and cradled in toward the chest. The pose is also called rock the baby or baby cradle pose.


  • Sit with the legs extended.
  • Exhale and draw the right knee toward the chest.
  • Place the right foot inside of the left elbow, and wrap the right arm around the right leg. Clasp the hands.
  • Draw the leg toward the chest and gently rock the leg side to side.
  • Exhale and release. Change sides.


  • Avoid this pose if there is knee or hip injury.

Benefits of Leg Cradle Pose

  • Opens the hips
  • 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 Details
Sanskrit Name: Hindolasana
Pronunciation: HIN-DOH-LAH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Hip Openers, Seated Poses

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