Square

From a crossed legged position bring your left shin parellel to your mat, now place your right foot on your left knee and place your right knee of your left foot. 'squaring' the hips into the pose. If this isn't in your practice, just get back to crossed legged and move the feet forward until your shins are parallel to the mat. Try to move the knees closer together, without allowing the feet to come closer to you. When looking at your legs, they form a triangle shape. You can stay upright or bend forward to round the spine. Allow the head, neck, shoulders and to relax. 

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To exit the square, lean back onto your hands and slowly straighten the legs out in front of you. 

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Benefits

• A deep opening of the hips 

• Stretch of the lower spine, buttocks and IT band (when rounding forwards) 

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Contra indications  / modifications and prop use

• Knee issues: Sit on a block to make sure to keep the knees below the hips. Place a blanket or block underneath the top knee for support if there is a 'gap' 

• Lower spine issues: Do not round forward but stay upright 

• Ankle pain: Keep both legs on the ground instead of putting it on top of the other leg 

Variations:​

• Square pose is just like shoelace, perfect to add some upper body yin poses or to take a seated twist 

• For a stronger stretch of the buttocks, bend over the opposite knee

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Alternative pose

• Eye of the needle

• Sleeping swan