Square

Audio File

Instructions

  • Start by sitting with legs crossed. 

  • Move your feet forward until your shins are parallel to the front edge of your mat.

  • Keeping the back flat and the chest open, exhale and gently reach your torso forward as far as comfortable and either hold onto the knees or walk your hands forward.

  • Breathe and hold for 2 - 6 breaths.

  • Lean back and slowly straighten the legs out in front of you.

  • Before doing the other side, gently bend your knees and windshield wiper them side to side.

Modifications

  • Sit on a cushion

  • Place a blanket under the knees

Contraindications

  • Knees

  • Sciatica

  • Lower back

Type of pose

  • Seated

Parts of Body Benefited

  • Hips

  • Lower back

Other poses that cultivate:

Compassion

Focus

Presence

Release

Other strategies for emotional support:

Grief

Sadness

Other strategies from:

Yin Yoga

Yoga

Y61-90, YY1-30, Gr1-30, Sad1-30Kathryn KennedyCompassion1-30, Focus31-60, Presence1-30, Release1-30