Health Benefits Of Yoga: Hindolasana / Cradle Pose

Hindolasana, also known as Cradle Pose, is a beautiful seated hip opener that stretches the hamstrings, quads, adductors (groin), gluteus maximus and pelvic floor muscles. This pose also helps to release tension in the lower back and hips which often occurs when spending long hours seated at a desk.

In Sanskrit, “hindola” means swinging cradle, and “asana” means posture or yoga pose. This pose is named for the way that it resembles a child being rocked in a cradle and brings back fond memories of my own children.

To perform Hindolasana, start by sitting on the floor with your legs extended in front of you. Bend your right knee and place your right foot onto your left thigh, just above your knee. Grasp your right foot with your right hand and gently pull it towards your chest as far as is comfortable. Keep your left leg extended and your spine long. Hold this for 30 seconds to 1 minute if possible, then repeat it on the other side to balance the body.

Hindolasana is a gentle pose that can be modified to suit your individual needs. If you have tight hamstrings, you can bend your left leg and place your foot on the floor in front of you. If you have any lower back pain you can place a rolled-up blanket under your hips for relief.

Hindolasana is a great pose to do at the end of a long day to relieve tension in the hips and lower back. It is also a good pose to do in the evening before bed to help you to relax and sleep soundly.

Benefits Of Hindolasana:

  • Improves hip flexibility
  • Strengthens the hamstrings, quads, and adductors
  • Releases tension in the lower back
  • Improves circulation to the hips and pelvis
  • Promotes relaxation and sleep

Hindolasana is a safe pose for most people, but it is important to listen to your body and not push yourself too far. Softly softly is the best approach when it comes to trying something new.

Tips For Practicing Hindolasana:

  • Warm up your body before practicing Hindolasana.
  • Start with a short hold of 30 seconds and gradually increase the length of your hold to 1 minute as you become more comfortable.
  • If you feel any pain please stop and adjust the pose.
  • Breathe deeply and evenly throughout the pose.

If you are looking for a pose to help you relieve stress and improve your overall well-being, Hindolasana is a great option.


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Tracy Kiss

Social influencer, Bodybuilder, Mother, Vegan
London, UK

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