Rock the baby (hold)

Hindolasana

Yogaeasytimedno equipment

Seated with the left leg straight, the right leg bent and rotated out, its shin lifted and cradled with the knee in the crook of the right elbow and the foot in the crook of the left elbow, hands clasped, shin roughly parallel to the chest, torso tall.

How to do it

1. Sit in Staff pose: legs straight in front, feet flexed, torso upright.
2. Bend the right knee, rotate the right thigh outward and lift the right shin off the floor, foot flexed.
3. Cradle the leg: place the right knee in the crook of the right elbow and the right foot in the crook of the left elbow, then clasp the hands in front of the shin.
4. Draw the shin toward the chest so it lies roughly parallel to it; the left leg stays straight on the floor with the foot flexed, toes up.
5. Sit tall on the sitting bones, shoulders back and down, gaze forward. Hold, then switch sides.

Muscles worked

adduttori, femorali, bicipiti, glutei