Square Pose in Yin Yoga
S Q U A R E POSE an amazing Yin Yoga posture that deeply releases our top legs hip.
This posture is generally more accessible for those with knee concerns, (but not all, seek your doctors advice before attempting if you have injuries) and for most body types as we aren’t weight bearing on the knee like we would in our other yin yoga posture, swan.
How to get into square:
Find a comfortable seat and stretch out both legs.
Start with placing your right leg over the left
Move then to bend the right leg on top and eventually work to place your right legs chin on top of left chin as best you can. The bottom leg doesn’t have to bend, if you choose not to then your pose will look more like a figure four.
If there is a gap in-between your top knee and bottom ankle, fill the gap with a block(a) or blanket or whatever is soft and can allow the top leg to feel supported, only if the top legs hip is feeling okay, a dull ache is okay (no pain though!)
Stop, notice how do your knees feel? Where else are you feeling, sensation wise?
Before you settle into relative stillness be sure to adjust the fleshy bits from out underneath you, and when folding forward (optional) that you hinge at the hips
Next allow yourself the time to just hold, sit and notice.
1-5mins hold or however long your practice takes you. Try to hold the same on each sideLastly come out slowly, counter the pose by maybe windshield wiper your legs back and forth, the switch sides!
See next section for benefits and target 🎯 areas
Physical & mental/mindful benefits of square pose:
a deep opening of the hips through strong external rotation.
decompresses the lower back when folding forward.
Meridian lines stimulated, kidney, liver and gall bladder. Also stimulated is the urinary bladder (spine) when folded forward.
Stimulating urinary bladder meridian helps keep the mind open, receptive and clear.
When kidney line is stimulated this can help with fear and lead to wisdom in the mind.
Gall bladder and liver stimulated create more kindness rather than anger, resentment or negative feelings.
Square pose with toe release incorporated!
Pictured square pose above has an added toe release. Try to stick your fingers in between each of your toes, this stresses the toe joints in such a juicy way.
Take it slow. Move with ease. Breathe.
Want to learn more about yin yoga?
Join me (Marzena) for the Yin Side Series fall sessions sign up link and info found here!
SOURCE: Pose information and targeted areas were taken from The Complete Guide to Yin Yoga Book (Bernie Clark, 2005) www.yinyoga.com