Hips and knees

Half Saddle (Yin)

Gently opens the front of hip and thigh with full support.

How to do it

1. 1

   Sit with one leg folded back beside your hip

   That shin runs along the floor, and the other leg is extended forward or has the foot flat on the floor. A folded blanket under the folded knee is worth having.

2. 2

   Place a bolster behind you before you lean back

   The taller the support, the milder the position, so start higher than you think you need.

3. 3

   Lean back onto your hands first

   Take it in stages and stop at the first clear sensation across the front of the thigh and hip. Staying up on the hands is a complete version in itself.

4. 4

   Lower onto the support only if it stays mild

   Mild at the start becomes strong over several minutes, so choose well under your maximum.

5. 5

   Stay two to four minutes, then come out slowly

   Come up the way you went in and give the folded leg a moment before you change sides.

What to watch for

Sharp sensation at the front of the knee or deep in the front of the hip. This is a long, still hold, so anything sharp at the start will only build. Raise the support or stay up on your hands rather than settling into something you have to tolerate.

Ways to adjust it

• Higher bolster
• Lean back on hands
• Blanket under knee

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.