Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Backbend Asana · Intermediate (Level 3) · Catalog #800257

Saddle Pose Yin Supta Virasana

Reclining back from kneeling and held for minutes. Very strong on the knees and to be approached with real caution.

Practice Saddle Pose (Yin Supta Virasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
Download on the App Store
Saddle Pose (Yin Supta Virasana) — Backbend Yoga Posture Illustration

Saddle Pose (Yin Supta Virasana) — Backbend posture targeting Quads, Hip Flexors, Lower Back · Slow and quiet breath · Eyes closed drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Yin Supta Virasana
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
180 seconds
Breath Pattern
Slow and quiet
Drishti (Gaze)
Eyes closed
Target Muscles
Quads, Hip Flexors, Lower Back
Energy Expenditure
2.2 METs

Alignment, Breath & Drishti Cues for Saddle Pose

Saddle Pose (Yin Supta Virasana) belongs to the Backbend posture family and engages the Quads, Hip Flexors, Lower Back at an intensity of approximately 2.2 METs. Reclining back from kneeling and held for minutes. Very strong on the knees and to be approached with real caution.

  • Breath Rhythm: Maintain Slow and quiet throughout the 180-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Eyes closed to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Quads, Hip Flexors, Lower Back.
  • Minimum Recommended Age: 12 years (144 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 180 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury
  • Low back injury

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Backbend Yoga Poses

Sphinx Pose at the Wall (Salamba Bhujangasana (wall))Backbend · Level 1

Sphinx Pose at the Wall (Salamba Bhujangasana (wall))

Sphinx Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Seal Pose at the Wall (Bhujangasana (yin) (wall))Backbend · Level 1

Seal Pose at the Wall (Bhujangasana (yin) (wall))

Seal Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Fish Pose at the Wall (Matsyasana (wall))Backbend · Level 1

Fish Pose at the Wall (Matsyasana (wall))

Fish Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Little Thunderbolt at the Wall (Laghu Vajrasana (wall))Backbend · Level 2

Little Thunderbolt at the Wall (Laghu Vajrasana (wall))

Little Thunderbolt practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Puppy Pose at the Wall (Uttana Shishosana (wall))Backbend · Level 1

Puppy Pose at the Wall (Uttana Shishosana (wall))

Puppy Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Chin Stand at the Wall (Ganda Bherundasana (wall))Backbend · Level 2

Chin Stand at the Wall (Ganda Bherundasana (wall))

Chin Stand practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.