Before beginning any yoga practice, make sure you warm up your body with a number of loosening or warm-up exercises known as Sukshma Vyayam. The reason for warming up, it will warm up the whole body and keep you ready for intense exercises. Hindolasana or Baby Cradle Pose is a warm-up exercise that starts with the feet, slowly rotating the ankles, knees, arms, and hip muscles to move your body and keep you safe from injury.

Baby Cradle Pose A simple seated hip opener that primarily stretches the lower body, hamstrings, pelvic floor muscles, groin, and gluteus maximus muscles. It also serves as a starting pose for more advanced seated hip-openers and is also part of a creative yoga sequence for kids.

Hindolasana is popularly known as Seated Cradle as in this pose the yogi takes the shape like a swinging cradle.

To practice the pose, the yogi sits in a cross-legged position and then raises the top leg and cradles the lower leg like a mother would hold a baby with arms.

Hindolasana Meaning

Hindolasana’s name comes from the Sanskrit Hindola, which means “swinging cradle” or “hammock,” and asana, which is a “posture” or “pose.”

This pose is also known as leg cradle pose, rock the baby pose, seated cradle pose, knee rocking pose.

Hindolasana acts as a preparatory asana for more advanced seated hip-openers, such as padmasana (lotus pose), Ardha-kapotasana (half-pigeon pose), gomukhasana (cow face pose), and their variations.

How To Do Seated Cradle (Hindolasana)

  • For Cradle Pose, first, of all sit straight in Sukhasana (easy pose). and keep your spine erect with your legs crossed.
  • Bring your left leg closer to your chest, draw the left knee knee to the side as you can. The left knee keeps outside of the chest.
  • Bring your hands under your foot, cradle your foot and lower shin.
  • Both hands should hold your left leg closer to the chest.
  • Now slowly start cradling swinging your left leg inward and outward with both hands as if you were swinging a baby.
  • Exhale, and draw your shin and leg in toward your torso. Press the big toe of your left foot into your right forearm just above the elbow.
  • As you inhale, lengthen your spine and roll your shoulders back. Take 8-10 breaths then switch sides.

Hindoloasana Variation

lift both legs holding your heels with your palms from the inside. And open them out facing the feet forward, and maintain a 90-degree angle between the knee and the ankle.

Hindoloasana Variation 2

As a variation to the previous pose, keep your feet up and hold the opposite foot with your hands. Maintain your balance in this pose and continue to sit with your back straight looking up and ahead.

Preparatory Poses

Follow-up Poses

Benefits of Hindolasana

  • Hindolasana stretches the muscles in the lower parts of the body, which eliminates the pain of your knees and also strengthens them.
  • Regular practice of this asana strengthens our digestive system and also stimulates the digestive functions. Along with this, it is also comfortable for other stomach problems like constipation, indigestion, diarrhea, abdominal cramps etc.
  • It is beneficial for women in many ways. It is beneficial for getting rid of problems like menopause (stop of menstruation) as well as improves the reproductive systems significantly.
  • Lower body movements release tension in your lower body. And there is flexibility in the muscles of the hips, knees, thighs and calves.
  • The sidewise movements of Hindolasana stretch your spine and enhance its function.
  • The Hindolasana pose requires your lower body to release tension and stiffness. Hence it can be practiced even with severe back pain as this asana is safe for the back.


Beginner poses like the Hindolasana is very much necessary to make your body warm up. It is often used as hip opening postures and leg stretches. A simple seated hip opener that is useful for stretching and strengthening the lower part of your body.


Jan 11, 2022
Core Yoga Poses: A Yoga Sequence For A Strong And Stable Core

There are individual core yoga poses you can practice strengthening your core muscles that build a strong and stable center![...]

Jan 06, 2022
How To Heal A Tight IT Band- Yoga For Iliotibial Band Syndrome

Yoga For IT Band, Do you have pain on the outside of your knee? This may be due to iliotibial[...]

Jan 04, 2022
Heart Opening Yoga Poses To Activate the Heart Chakra

Long working hours at the desk and leaning on the keyboard makes the spine rounder for the employees. It is[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional