Guest Author - Nancy Welker
This is a very easy warm-up pose that provides an excellent stretch to your hips. You may want to perform this to prepare for seated poses such as the Lotus Pose, or in preparation for the Lunge Pose.
Stretches such as Rock The Baby that reach all the way down the lateral hip and upper thigh area are very beneficial to those of us who spend hours sitting at the desk, or who have limited aerobic activity in their lives.
Being one of the simplest Yoga Poses to perform, this stretch can serve as a body posture before, during and after meditation. As your muscles gain strength, you will be able to hold this pose for longer periods of time and move with confidence from Rock The Baby to other asanas.
INSTRUCTIONS
1. Begin in Easy Pose (see instructions at the bottom of this article)
2. Clasp your right foot with your left hand.
3. Clasp your right knee with your right hand.
4. Place your right foot in the crook of your left elbow.
5. Place your right knee in the crook of your right elbow.
Note: At this point your right shin should be parallel to the floor, and your position should resemble a football goal post.
6. Wrap your arms around your right leg to give it support.
6a. Keep your shoulders relaxed, and down away from your ears.
7. Press your sitting bones into the floor.
7a. Keep your spine as straight as possible.
8. Point the crown of your head toward the ceiling and gaze at a point straight ahead.
9. Rock your right leg from side to side five to ten times. Then return to Easy Pose.
Now, repeat steps 2 through 9 beginning with your left foot.
After performing Rock The Baby, you should shake out your legs to help relieve your hips, thighs, knees and ankles of any strain that may be felt.
MODIFICATIONS FOR PROBLEMS WITH THIS ASANA
To increase your range of motion, clasp your right foot with your left hand and your right knee with your right hand and then circle your leg several times in each direction, making sure you do not pull on your knee. You should focus on the movement in your hip only. Repeat this movement using the other leg. This modification also helps relieve tension in your hips.
To perform Rock The Baby while sitting on a chair at work or while on a stability ball, you can perform steps 2 through 9 without getting up. Keep one foot on the floor as you rock your other leg and remember to keep your spine as straight as possible. You must be an advanced stability ball user to maintain your balance for this stretch.
If you find it difficult to place your leg in the crooks of your elbows, you can perform the stretch with one hand holding your knee and one hand holding your ankle. You may also want to extend your other leg in front of you to help you to stay grounded as you perform this pose.
EASY POSE (Sukhasana)
*Sit on the floor, back straight and legs stretched out in front of you. Legs and feet are hip width apart.
*Bend your knees and cross your legs in front of you, drawing in your feet as close to your buttocks as you can without pain.
*Place hands on your knees, palms facing up, and bring your shoulders down and back slightly, easing any tension.
*Press your sit bones down toward the floor and lengthen your spine.
