Rock the Baby
is a warm-up pose that provides an excellent stretch to your hips. You may want to perform this pose to prepare for seated poses, such as Half Lotus Pose
or Lotus Pose
. Rock the Baby
is also a good stretch to perform in preparation for Lunge Pose
As you rock your leg in this pose, make sure you focus on the movement in your hip, not the movement of your leg. It is also important to keep your spine as straight as possible in 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 stay grounded as you perform the stretch.
You should use caution performing Rock the Baby
if you have knee or hip problems.
How can I increase the range of motion of my hips with Rock the Baby?
|Begin in Easy Pose.|
|Clasp your right foot with your left hand.|
|Clasp your right knee with your right hand. |
|Place your right foot in the crook of your left elbow.|
|Place your right knee in the crook of your right elbow.
(Your right shin should be parallel to the floor.)
|Wrap your arms around your right leg to support your leg.
(Keep your shoulders relaxed down away from your ears.)
|Press your sitting bones into the floor.
(Keep your spine as straight as possible.)
|Point the crown of your head toward the ceiling and gaze straight ahead.|
|Rock your right leg from side to side five to eight times. Then return to Easy Pose.|
|Repeat steps 2 to 9 for your other side.
(After performing Rock the Baby, you should shake out your legs to help relieve your hips, thighs, knees and ankles.)
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, not the movement of your knee. Repeat this movement using your other leg. This modification also helps to relieve tension in your hips.
Is there an easy way to perform Rock the Baby while at work?
Yes. You can perform Rock the Baby while sitting on a chair at work to help relieve any stiffness you may have in your hips. This is especially useful if you have been sitting in a chair all day long. Perform steps 2 to 10 above while sitting on a chair. Keep one foot on the floor as you rock your other leg and remember to keep your spine as straight as possible.