Activity
Leg Cradle Pose
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Leg Cradle Pose
Learning Outcomes
Opens the hips and glutes.
Increases flexibility in the outer thighs and hamstrings.
Develops balance, coordination, and body awareness.
Prepares for seated or balancing poses like Half Lotus or Pigeon Pose.
Description Of Activity
Starting Position:
Sit in Dandasana (legs straight) on a yoga mat.
Cradling the Leg:
Bend your right knee and lift the leg toward your chest.
Place your right foot in the left elbow crease and the right knee in the right elbow crease, forming a cradle.
Interlace fingers around the shin.
Rock the Leg:
Gently rock the leg side to side like a baby, keeping the spine straight.
Feel the opening in the hip and outer thigh.
Hold and Breathe:
Hold for 3060 seconds, breathing deeply.
Release and repeat on the opposite side.
Exit the Pose:
Gently lower the leg and return to Dandasana.
Shake out the legs to release tension.
Variations
Beginner: Place the foot in both hands if elbow creasing isn’t accessible.
Reclined Version: Do the pose lying down for gentler hip opening.
Coaching Tips
Keep the spine straight; don’t round the back.
Avoid forcing the knee higher than comfortable.
Great as a warm-up before deeper hip stretches.
Equipment/Material Required
Yoga mat
Cushion or folded blanket (optional under hips)