Caterpillar Pose

How to

1. Begin seated on the floor with your legs extended straight in front of you and feet together.
2. Flex your feet gently, keeping your legs relaxed and allowing your knees to be slightly bent if necessary.
3. Inhale deeply, lengthening your spine and lifting through the crown of your head.
4. As you exhale, fold forward from the hips, letting your torso drape over your legs.
5. Allow your arms to rest comfortably by your sides or reach them forward, palms facing down.
6. Relax your neck, allowing your head to hang heavy, and soften your gaze downward or close your eyes.
7. Focus on deep, slow breaths, maintaining a sense of softness and ease in the pose.
8. To exit, gently lift your torso back to an upright position on an inhale, keeping your spine elongated.

Benefits

• Stretches the entire back body, including the spine, hamstrings, and calves.
• Encourages a deep sense of relaxation, aiding in stress reduction and calming the mind.
• Stimulates the urinary bladder meridian, promoting energetic balance and flow.
• Releases tension in the lower back, providing relief from mild back pain.
• Enhances flexibility in the hips and hamstrings over time.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher