PA-0178
At a glance
A one-sided variation of Saddle, one leg folded back and the other extended straight, reclining to release the folded leg's quadriceps and hip flexor. It offers a more accessible entry into Saddle's release, isolating one side at a time rather than asking both knees for the same deep flexion simultaneously.
“Let one side release fully before considering the other.”
Essence
Working one side at a time means only one knee needs to offer the deep flexion Saddle asks for, which makes this a really more accessible entry point rather than simply a smaller version of the same pose. The extended leg also adds a hamstring element that the full Saddle doesn't include in the same way.
Intention
To release one side's quadriceps and hip flexor through a sustained hold, one leg folded back and the other extended.
What this pose develops
Physical
- •Passive quadriceps and hip flexor release, isolated to one side
- •Hamstring length in the extended leg
- •Deep knee flexion tolerance in the folded leg alone
Mental
- •Sustained stillness in an asymmetrical shape
- •Noticing the difference between the two sides without needing them to match
Teaching concepts
- •Screening the folded knee for comfort, the same standard as full Saddle
- •Offering this as a genuine alternative to full Saddle, not just a stepping stone
How to practise
- 1Fold one leg back into the saddle position, checking that it's free of knee pain.
- 2Extend the other leg straight ahead.
- 3Begin reclining back, propping onto the elbows or continuing further if comfortable.
- 4Let the extended leg stay relaxed, not actively engaged.
- 5Settle in for three to five minutes, then come up slowly and repeat on the other side.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •The folded knee must stay free of pain throughout. The extended leg can be as straight or as bent as comfort allows, without a specific target shape.
Breath
A slow, natural breath, with attention to whether it stays available as the recline deepens on the folded side.
Teacher’s eye
Screen the folded knee before the recline, the same standard as full Saddle. Given that only one knee is working this hard at a time, this pose is often more accessible, but the same caution still applies to whichever knee is folded.
Student practice
Reflect after practising:
- •This is a genuinely good alternative to full Saddle, not just a smaller version. Working one side at a time often makes the knee position more available.
- •Notice how different the two sides feel. That asymmetry is normal and doesn't need fixing.
Common movement strategies
Rather than mistakes, you may notice:
- •Use this pose as the default entry point for anyone new to Saddle's shape, building comfort on each side individually before ever considering the full two-legged version.
Modifications
- •A rolled blanket behind the folded knee.
- •Elbows-only recline instead of going further back.
- •A bolster under the back for support if reclining fully.
Props
Completion check
- ✓Rise back up slowly, releasing the folded leg before repeating on the other side.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More yin poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence Half Saddle into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.