Saddle pose is one of the most feared and avoided poses of the Yin yoga vocabulary, but its benefits are many and unique: it deeply affects the fascia around the sacrum and the lower lumbar vertebra, an area that can become rigid and stiff. We work slowly with postures that affect the back and pave the way towards Saddle pose and, of course, lots of options and props are offered.
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Dauer:63 Min.
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Hilfsmittel:keine
Stil:Yin Yoga
Lehrer:in:Anat Geiger
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Kommentare zu diesem Video
Judy20.11.2025
Anat invites us to bring a drop of light to our third eye and as I completed this practice I realise what a drop of light Anat herself was, and still is, in our world. Thank you Anat for your wisdom and humour and generosity. A brilliant practice for me today and I love the groans - gave me such a laugh which is also super healthy.
Cindy08.11.2016
Amazing, fantastic sequence! I ALWAYS avoid anything to do with Yin Saddle. I almost did not even check out your video seeing that word. A powerful though or urge told me to do it anyway. I am so glad I did. I feel wonderful afterwards although not even close to a full saddle. Thank you for explaining why I see right lights and no signs when someone saids Saddle pose. I also know how to place the right amount of stress on the joints, muscles, bones and find relaxation. Wow this was magical. Love, gratitude and blessing to you, Anat
Anat09.11.2016
Oh Cindy, that is truly wonderful. So glad you had the courage to approach this. Never worry about the full pose, feel your body and proceed with attention and calmness. Thank you!
Rachel05.11.2016
That was wonderful thank you. I think I've been a bit scared of the feeling of compression in case it was harmful but your explanation and guidance helped me gauge what was safe and I stayed comfortably in saddle and allowed the uncomfortable bits to be there. I know I spend too much time sitting down and my quads are very very tight so this is one to repeat (I'd also recommend Andrew Wrenn's Take the Plunge to Lunge class). Thank you Anat x
Anat09.11.2016
That's so great Rachel, well done ;-)
Rose11.11.2019
Thank you Anat, that was so wonderful! Could have stayed in this practice for another hour easily :)
Anat11.11.2019
That's such a great feeling, thank you Rose.
Stefanie03.05.2018
wow, what an amazing class! I feel totally different in my body afterwards. sooo good! thank you, Anat :)
Jill06.11.2016
Yummy , thank you so much for this wonderful practice Anet
Francesca05.11.2016
Dear Anat, this class was simply amazing.
I wish to sit with you afterwards with a good cup a of herb tea and discuss more about the concept of easy.
"Easy is not always the best option"...this words resonate to me so much. I simply loved your talk from minutes 39" to minutes 42". It would be so useful to learn more about the idea of "easy" and what is really worth our effrots. I believe this topic is so important nowadays. A talk about this will be illuminating for many. I agree so much when you said "if everything is easy there is no debt of understanding". So true.
Another point: I would like to ask you which kind of exercises you did in order to strengthen your knee after your injury. Will be so useful if you could share your path.
Last thing: my L5 is happy and thankful for the wounderful massage :)
Namaste,
Francesca.
Anat09.11.2016
Dear Francesca, thank you for your words. I try to include these "talks" during practice, but I will think of a theme that could include those ideas as well. Thank you for your suggestion.
As for my one exercises: it has been a long road. For a couple of months nothing really helped much, I needed to rest it and moved it just enough not to get too stiff. Then the road truly began. Strengthening exercises like squats, balancing exercises on balance boards, all the leg machines at the gym. Very slowly, because everything hurt. It got slowly better, with lots of up and downs on the way. And then, 10 months after the injury, I started to stretch it again. I am now around 85% recovered, which is a huge relief.
Thanks again!
Anat
caterina13.12.2016
Dear Anat, thank you for this class, I truly appreciate you sharing your wisdom with us all! :)
I have a question: you talk about a posterior tilt of the pelvis in saddle. I have always experienced the opposite, i always feel i tilt anteriorly (increasing my back bend) no matter which variation. Would this still compress/mobilise my L5 or is there no option to me for this to happen? saddle is mainly a backbend for me then, as i dont feel much in my tights (this changes if i keep my knees close). i assume it'll work to stress the L5 if i actively posteriorly tilt my pelvis, but that would not allow me to relax and make it an active pose. I would appreciate your thoughts on this.
Thank you once again!!! Caterina :)
Anat19.12.2016
Hi Caterina; some people cannot completely tilt the pelvis backward and get flat on the floor, but that is not necessary. The anterior tilt in this position is actually what creates the pressure on L5 (if you would be flat on the floor that pressure would disappear). So if you have a relaxed anterior tilt in the pose and feel the back, relaxed enough for you to stay a few minutes and experience a release in that area, then you are fine.
Many people will have to choose the target area in this pose: thighs or spine. Typically, the more you posteriorly tilt the pelvis, the more thigh stretch will be there. The more you anteriorly tilt, the more backbend. I should have explained it better. So you can choose your target area and adjust the pose to fit your needs.
Let me know if that is clear! Thank you :-)
Jane22.04.2017
Great yin sequence! Many thanks.
Andrea24.10.2017
Thank you Anat for this beautiful class. I took it after coming home from a rather stressful day at work, now I feel so relaxed :-) And I loved your impro-talk in the beginning. Namaste and lots of love
Clara26.12.2016
This class was challenging in the most delicious way. I loved it, despite some really strong sensations physically and emotionally. Thank you, Anat, this was a lovely, lovely class.
karnjana03.01.2018
Thank you!?
Annemarieke19.11.2016
Hi Anat, that was another amazing class. I have always been weary about saddle pose especially as my lower back has a profound curvature. Bit earlier in the year I gave it a go in one of Esther's classes and with initially lots of props and trust it became easier. Today I used the brick to sit on and a bolster and I could easily relax into the pose. It's good for me to stretch the hip flexors and quads so that the curvature gets reduced. Thanks, and as always I love your inspirational talks. Namaste.
Ulrike06.11.2016
This was such a precious hour for me. everything you say resonates with me and I feel so connected to my body and to your wise words. Having done this class, I regret once more that I was not able to join you in Bali. All my love
Anat09.11.2016
I am sure we will see each other again x
Naja19.12.2016
Wow! This was magical and fun and profound. Thank you Anat!
Isabel10.12.2018
Oh so lovely, I feel juiced in new places and wonderfully grounded.
Ilse27.11.2016
Saddle used to be easy, then it became difficult, and I had to learn to do it mindfully. This is how I realized that our bodies do not always remain the same. Thank you for your wonderful teachings!xxx
Sara05.11.2016
Great class! I learned so much. Saddle pose usually makes me feel anxious, but taking the time to prep the body relieved all of that anxiety about the pose and I was able to relax, even though it wasn't an easy pose for me.
Thank you Anat!
Anat09.11.2016
Hi Sara
I always feel that understanding and repetition are great antidotes to anxiety. Patience, and courage. Glad you went for it!
Patricia04.11.2016
Thank you Anat, happy to practice with you again. Great class, loved it!
Peter04.11.2016
great class! thank you !
Neny04.11.2016
Thank you Anat, for this Yin class which I was taking this practice after coming back for my run. This really helped relaxed with all this poses specially the easy but very sweet challenging saddle pose.
Namaste
Willemina28.01.2017
Dear Anat,
I've taken your class for about 5 times. And although I have to use a lot of props it feels so good for my lower back and s-I joints, especially afterwards. I'm sure that this class will stay my favorite. Thank you so much!
Michelle25.02.2021
Thankyou Anat that was lovely!
Rebecca22.01.2017
what a great class. i loved your talk on easy too, it connected with the struggle i am having with a creative endeavour at the moment and the patience and trust that is essential for anything that has value. also it was so helpful the guidance to really feel my way into that sacrum/L5 area with all the subtleties of adjustment and feeling and allowing the body to be freer with the positioning all the time. even in yoga i can be so much in my head with control and rigidity sometimes....so feel i really learnt a lot about my sacrum/L5 and at the end was able first time to do saddle without a bolster, and with confidence of feeling what was safe compression, i always thought the aim was to be flat so learning the right tilts and angles for my body at this time was great. thanks for your beautiful approach
Anat22.01.2017
That is great to hear Rebecca. The wisdom lies in that personal, changing, dynamic line between daring and respecting, trying and accepting. Every time we go inwards enough to feel we are doing what yoga is supposed to be. Thank you!
Julia15.11.2016
Hi Anat, another wonderful video. Half saddle is something I struggle with enough, never tried a full saddle...until now! Lots of props, but for a minute or two, I did it!
What knee injury did you have? I broke off the bottom third of my patella and completely lost my PCL in a car accident as a teenager, and was told I'd never have full flexion of my knee again. Happily though, I do! But I can feel something like pressure on my knee when I put it in a position like this, like something in it is being overly stretched maybe? This is the kind of thing I wonder if I should allow myself to do and it's just my body's fear, sense of needing to protect itself keeping me from going all the way in, or if it really is wise to skip it. Based on your knowledge of anatomy and how the body flows, do you have an opinion? Thank you.
Anat23.11.2016
Hi Julia
Those questions are very delicate, and it truly varies from person to person. I damaged the meniscus, which is mostly healed now, and also tendons and ligaments. Those remain a bit fragile, and while stretching it sometimes is really important, if I do too much I definitely experience a set back. I don't skip it completely, but I also use props, which I didn't use to, and I don't go as deep. In my experience, delicate knees should be trained regularly for strength and stability, and stretched gently sometimes for irrigation and chi flow. So more yang, less yin. But the exact balance between the two is very personal, and maybe the guidance of a good therapist could help you feel more confident in your practice. Never force it; if you're scared, the body will react differently to the pose. I would recommend staying on the relaxed rather than strained side of things, and never worry about getting into the perfect pose. That is a myth. One minute reasonably relaxed in a pose using lots of props can be the perfect thing too ;-) I hope this helps! As Dr. Motoyama used to say: we must proceed with courage and self confidence! Namaste.
Mary15.01.2017
Thank you Anat for a great class.
Aranka17.10.2021
Thank you for this class. I learned a lot and as a teacher it really inspired me.
Caroline03.12.2020
Absolute heaven, my lower back feels amazing. Thank you 🙏
Eva14.07.2017
Tthank you Anat, begin to like saddle.
eva
Kristina06.01.2018
Hallo Anat, another delicious class. I just want to mention that in the end of this yin to saddle class there is always a sort of breaks on and of . Maybe it’s with my IPad but I noticed it before. Just for your info,
All the best. Kristina
Anat07.01.2018
Thanks Kristina, I am sure the wonderful Ekhart team will figure this out.
Kirsty08.01.2018
Hi Kristina, can you tell me where the break is, please - I've just watched the end of the class and I couldn't see any issue. Thanks!
Georgia27.07.2019
Thank you, Anat ~ as ever. Tonight it came to me that yin yoga is a steady voice of sanity, and your voice in that voice is as One. Heartfelt thanks~.
Anat27.07.2019
Beautiful Georgia, what an honour!
Karen29.11.2016
Thank you Anat, I found this class very grounding and nourishing, just what I needed today especially when you spoke about 'worry versus contentment' relating to stomach and spleen meridians and Manipura chakra - over and above that, I benefited physically overcoming some sacro iliac and knee fears- your profound knowledge of Yin yoga is a breath of fresh air, thank you again, Namaste.
sandra12.04.2017
Oh my word! Wonderful. Thank-you so much.
Mirjam16.11.2017
Great class! I feel both physically and spiritually relaxed and open. Thank you ?
Daien23.04.2017
Anat, I always enjoy your classes, but this one was utterly amazing. I tend to shy away from saddle pose, but I was intuitively drawn to this practice today and am so incredibly grateful for your wise words and gentle strength. Because of your encouragement I went into areas of discomfort with curiosity, and have been greatly rewarded. Not only does my lower back feel more open, but the tops of my feet, knees, thighs and groins feel light and airy. Sitting up at the end, I was able to draw my legs into a position that has eluded me for many years. I'm looking forward to going through this class again in a few days. Many, many thanks for your expert and compassionate teaching. Namasté
Trish23.01.2019
Oh my gosh! I loved this sequence! I love your yin practices Anat and I love that you give us an education as well. It was nice to learn about the L5 and the location. Helped to really experience the targeted area by knowing the location! I love yin!
Kerry06.01.2017
Anat - my lower lumbar was softly pulsating near the end. Thank you for this awakening.
Rachael18.06.2017
This was such a lovely class - I feel completely replenished. And your discussion on the importance of the right amount of stress really hit the mark :)
Linda12.03.2017
I so liked this class Anat! I avoid saddle pose like the plague...you are so right about growing when we attempt things that we have labeled difficult. I will continue to practice saddle...like the block adaptation. Namaste'!
Joëlle12.02.2020
:-) 'yoga is het pad van de weerstand', mijn teacher Joachim zegt het genoeg ;-)
Joëlle12.02.2020
There's so much wisdom in this class... Saddle is very challenging for me, thanks for taking me trough this Anat!
Anat12.02.2020
How great that you joined this class even if challenging, Joëlle. Respect. Thank you for your trust.
Brandi12.07.2024
Wonderful class. I have a lot of tightness in my lower back, hip, and quads so this was very much needed. I also loved how you talked us through the discomfort while it was happening. This will definitely become a weekly practice for me. Thank you so much!
Marcia10.12.2022
Lost the count of how many times I´ve done this class. Anat will always live in her teachings! <3
Marcia11.05.2021
This is one of the most relaxing classes I have ever done! Thank you, Anat! Namaste
Sunny Peta13.10.2017
I just finished this practice for the first time and it won't be the last! Thank you ... I have recently 'fallen in love with yin' and see it as a perfect practice for increased mobility, energy flow. I am just finishing a 200hr teacher training and already booked to do a yin teachers course in January.
We have no yin teachers in this town, so you and Jose de groot will be my teachers and my practice. Looking forward to more.
I have noticed how the teachers talk while we are in the pose.. useful words to calm and ease us and make sense of it.. This is definitely a match and fit for me as I have done hypnosis work in coaching for a long time.
I also see how this is going to be great for older folk who don't want vigorous flows, but above all want mobility.. and also for heavy exercisers.
Thank you for the inspiration and more
Namaste
Tosti07.01.2018
Thank you Anat, it was an incredible class. See you this summer in Bergen!
Tosti31.01.2018
yin!
Anat07.01.2018
How wonderful Tosti, see you then! Vinyasa or Yin?
Pamela25.12.2018
What a great class, even though I couldn't do the full saddle. I'm going to keep trying!
Anat25.12.2018
No worries Pamela, never force and just observe how it progresses.
Thank you
rebecca11.03.2022
Thank you! My back has been out for 2 days and I have been in so much pain, unable to do my runs and could barely walk. This class has made me stand upright again.
Femke10.05.2019
again, wonderful class.Thanks Anat. Saddle felt easier I must say in this sequence. Or it was your soothing voice.. ;-)
Anat10.05.2019
It was my voice! ??
Mary27.04.2020
Anat Geiger - I love your classes!!! Thank you. :)
Matessa24.07.2020
I love all your classes! Deep into the body and mind....😊❤️🙏
With love, Matessa
cecile26.12.2020
Anat, you’re a wonderful teacher and a very wise woman. I love your classes. Thank you!
Barbara07.04.2020
Thank you, again another lovely class. I couldn't do saddle due two broken knees but just kept my knees fully flexed and back as far as having my arms straight behind and pressing down into my hands. I couldn't get any other position. Any other suggestions. Thanks, Barbara
Anat08.04.2020
I'm not sure I understand which position you could get into. But there's a great alternative for saddle that gets almost the same effect on your back without having to bend the knees: Supported Bridge. Lying on your back, place a block under your sacrum and keep your legs straight. You should feel some compression your spine but not too much. Would that work? Let me know and thank you, Barbara.
Loui23.11.2021
Wow...great class. I found myself drawn to the class even though it sounded pretty adventurous for me. So pleased i tried it, i found the explanations and encouragement really supportive... Thank you xx
Mari23.02.2021
Thank so much again for all the useful informations and such a nice practice! I love it! 🤗 🤗 🤗 🤗
Yvonne14.04.2021
I hurt my knees last year and although they are healing well I've been afraid to tackle saddle pose. Not any more! Thanks to your class I feel much more confident to try saddle again and will come back to this practice often which I'm sure will really help my knees to heal even more. Thanks Anat - this is a really clever class!
Maria04.02.2023
Thank you! Namaste
sandra23.03.2024
Thank you so mush. I did this class probably years ago, but did it today with so much less fear. Loved it then. Loved it today.