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Hindolasana (Baby Cradle Pose): Swinging Blissfully

Imagine yourself in a cradle, gently swaying in the arms of tranquility—that's what Hindolasana is all about. Named after the Hindi word "Hindola," meaning a swinging cradle, this pose embodies the sweetness and comfort of a baby being gently rocked to sleep. It offers a nurturing sensation that can transport you back to the carefree days of your infancy.

Hindolasana (Baby Cradle Pose)

The beautiful sounds of Sanskrit give this pose an enchanting touch. Hindolasana is pronounced as "Heen-dohl-aah-sa-naa."

Before we jump into the steps, let's understand the magic that happens within your body during this pose. Hindolasana primarily stretches the hip flexors, thighs, and groins while strengthening the core and back muscles. As you gently swing in this pose, you'll notice a release of tension in your lower back and a sense of lightness in your heart.

How to Perform Hindolasana (Baby Cradle Pose)

  1. Start by sitting in a comfortable cross-legged position (Sukhasana) on your yoga mat.

  2. Slowly bring your right foot over your left thigh, placing it as close to your hip crease as possible.

  3. Now, take your left foot and place it over your right thigh, allowing both feet to rest on the opposite thighs.

  4. Gently hold your toes with your hands and bring your feet slightly closer to your body.

  5. With an inhale, lengthen your spine, and as you exhale, start swaying backward and forward like a gentle pendulum.

  6. Let your breath guide the movement, and with each sway, feel any stress or worries melt away.

  7. Find a comfortable rhythm and continue the swaying motion for a few minutes.

  8. After relishing the swinging sensation, gently come back to the center and release your feet.

  9. Take a moment to sit in Sukhasana again, observing the soothing aftereffects of Hindolasana.

Hindolasana (Baby Cradle Pose)

When to Do It

The beauty of Hindolasana lies in its versatility. You can practice it at any time of the day, but it's especially wonderful during the early hours when the world is waking up, or in the evening when you wish to unwind after a long day.

Preparatory Poses

To ensure you swing smoothly into Hindolasana, try some preparatory poses like Baddha Konasana (Butterfly Pose) to open up your hips and Upavistha Konasana (Wide-Angle Seated Forward Bend) to stretch your inner thighs.

Follow-up Poses

After enjoying the gentle swaying, you can move on to complementary poses like Paschimottanasana (Seated Forward Bend) to extend your hamstrings or Balasana (Child's Pose) for a delightful stretch.


Hindolasana activates the Svadhisthana Chakra, also known as the Sacral Chakra. This energy center governs emotions, creativity, and pleasure. Swinging in this pose can awaken and balance the flow of creative energy within you.

 Svadhisthana Chakra (Sacral Chakra)

Mantra for this Pose

As you swing gracefully in Hindolasana, you can silently repeat the mantra "I am safe, I am loved" to cultivate a sense of security and self-compassion.

Alignment Cues

While in Hindolasana, ensure the following alignment cues for a harmonious experience:

  • Keep your spine erect to maintain a good posture.

  • Relax your shoulders and neck throughout the pose.

  • Engage your core muscles to stabilize the sway.

  • Find a steady rhythm in your breath to synchronize with the movement.

Duration of Hold

Since this pose is all about flow and motion, you can sway back and forth for about 3-5 minutes, but feel free to extend the duration if it feels delightful!


Maintain a soft gaze or close your eyes to deepen your connection with yourself during the swaying motion.

Physical & Spiritual Awareness

Hindolasana is not just a physical stretch but also a spiritual journey. As you swing, be aware of the sensations in your body, the rhythm of your breath, and the peacefulness within your heart.

Beginners’ Tips

For beginners, it might take a little time to find your balance and rhythm. Remember, it's all about enjoying the sway and not about how high you swing. Start with gentle movements and gradually increase the intensity as you feel more comfortable.

Who Should Not Do It

While Hindolasana is generally safe for most people, it's essential to avoid this pose if you have any recent or chronic injuries or conditions related to the hips, knees, or ankles. Pregnant individuals should also avoid this pose.

Who Should Do It

Hindolasana is perfect for anyone looking to embrace a moment of serenity and surrender. If you seek solace and a way to let go of stress, this pose is calling out to you!

Benefits of Hindolasana (Baby Cradle Pose)

  1. Stress Relief: The gentle swaying motion is incredibly calming and helps release tension from the body and mind.

  2. Hip Flexibility: Hindolasana opens up the hips, improving flexibility and mobility in that area.

  3. Emotional Balance: The rocking movement connects you with your inner child, fostering emotional balance and self-nurturing.

  4. Spinal Alignment: The pose promotes a healthy spine, reducing lower back pain and discomfort.

  5. Creativity Boost: By stimulating the Sacral Chakra, Hindolasana can unlock your creative potential.

Variations of Hindolasana (Baby Cradle Pose)

  1. Gentle Half-Cradle: Instead of swaying fully, gently rock side to side, focusing on one hip at a time.

  2. Dynamic Hindolasana: For a more dynamic experience, sway faster, matching your breath with the movement.

Modifications for Hindolasana (Baby Cradle Pose)

If you find it challenging to hold your toes, you can use yoga straps or hold the ankles instead. Remember, the goal is to feel comfortable and relaxed.

Common Mistakes:

  • Overexertion: Avoid swinging too forcefully, as it may cause strain or imbalance.

  • Tension in Shoulders: Keep your shoulders relaxed and away from your ears.

  • Holding Breath: Remember to maintain a steady breath rhythm throughout the pose.

Safety and Precautions

As with any yoga practice, listen to your body, and don't force yourself into the pose. If you experience any pain or discomfort, gently release the pose and consult a yoga instructor or healthcare professional if needed.

Additional Preparation Tips

  • Direction to Face: It is preferable to face east while practicing Hindolasana, as it aligns with the energy of new beginnings and fresh starts.

  • What to Wear: Choose comfortable and stretchy clothing to allow free movement during the swaying motion.

  • Suitable Place and Essential Oil or Fragrance: Practice Hindolasana in a quiet and peaceful space. Enhance your experience with calming essential oils like lavender or soothing incense.

  • Music for this Pose: Soft instrumental music or nature sounds can elevate the tranquility of this pose.

So, my fellow yogis, embrace the gentle sway of Hindolasana (Baby Cradle Pose) and let yourself be cradled in a cocoon of peace and love. This enchanting pose invites you to let go of your worries, connect with your inner self, and rediscover the magic of life.

Happy swinging, and may you find serenity in the heart of the cradle!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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