Caterpillar Pose

Paścimottānāsana (Yin variation)

Works on Hamstrings · Spinal erectors · Calves

How to do it

1. Sit with the legs extended in front of you, with a soft bend in the knees.
2. Let the spine round and fold forward, resting the hands on the legs or the floor.
3. Let the head hang, relax the whole body and stay for a few minutes; rise slowly.

To come out, roll up slowly, one vertebra at a time.

Common mistakes

• Don’t force the stretch or pull yourself deeper.
• Don’t strain the neck.
• Don’t hold the breath.

Benefits

• A long, still forward fold that quiets the mind.
• Releases the back of the body.
• Calms the nervous system.

Make it easier or different

• Easier: bend the knees more or sit on a blanket.
• Support: rest the head on a bolster or a pillow.
• Tight hamstrings: place a rolled blanket under the knees.

Take care: Go easy with a disc injury or sciatica. Skip if your back hurts, or fold only a little.

Suggest a correction

What next

Seated Forward Bend Beginner Corpse Pose Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Restorative

• Banana PoseBeginner
• Child's PoseBeginner
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• Corpse PoseBeginner
• Crocodile Pose (rest)Beginner
• Knees-to-Chest PoseBeginner