Square

Square pose is a deep hip opener that prepares for an unforced lotus seat in meditation. It unlocks the lower back when the spine rounds into the forward fold. Square also impacts ligaments and tendons in the legs thus activating major energy lines that aid in healing.

HOW TO

  • Sit down with your legs crossed. If you find your back tensing up, place a firm cushion under your seat.
  • Your hips must be higher than your knees.
  • Walk your feet forward and check in with your knees. If it feels strained, pad with rolled towels or small pillows.
  • Flex the feet.
  • With the help of your hands, lift one leg up and place it over the other leg. 
  • The foot will be resting on the opposite knee or calf and the knee will be over the opposite foot.
  • As long as you feel the sensation of stretching along the outer hip but NOT THE KNEE you are on the safe path.
  • Begin to fold your torso forward towards the legs on an exhale.
  • A bolster/large pillow might be a gentle support for your chest and abdomen as you fold and go deeper. Adjust the bolster height to your liking.
  • Aim to release fully and let go of controlled muscular holding. 
  • Stay for 3-5 min.Then switch sides.
  • Relax completely, letting go of resistance both mental and physical. 
  • Breathe into external rotation of the hips.
  • At any point during your Yin pose, if something feels too much, exit in a SLOW manner.

Targets: hip flexors, IT band, knees, ankles, feet, lower back (if you choose to fold forward).

Benefits

  • Increases hip mobility
  • Decompresses the lumbar spine
  • Targets gallbladder channel that runs along the outer hip
  • Reduces feelings of anxiety and restlessness
  • Takes the mind from external senses inward. 

TIPS

  1. For the safety of hips and knees as well as ability to go deeper, it is advisable to prop the knees with soft cushioning (as much as you need to be able to relax).
  2. Be generous with pillows under the chest and head as they provide a deeper surrender.
  3. There is a variation of keeping your back straight so that the target would be HIPS ONLY or
  4. Folding the torso forward activates the back energy lines and fascia.
  5. Balance with Windshield Wipers afterwards.