Snail Pose

Halāsana (Yin variation)

Works on Spinal erectors · Shoulders · Hamstrings

How to do it

1. Lie on the back and lift the legs overhead.
2. Let the feet reach toward the floor behind the head, knees bent if needed.
3. Relax the arms on the floor, stay for a few minutes with calm breath; roll down slowly.

To come out, roll down slowly vertebra by vertebra, then hug the knees to the chest.

Common mistakes

• Don’t turn the head.
• Don’t force the feet to the floor.
• Don’t rush the roll up and down.

Benefits

• A long, quiet stretch for the back and neck.
• Slows the mind.
• Relieves back tension.

Make it easier or different

• Easier: rest the feet on a chair or on blocks.
• Support: fold blankets under the shoulders.
• Knee bent: rest the knees near the ears.

Take care: Skip with neck problems, high blood pressure, glaucoma, menstruation or pregnancy.

Suggest a correction

What next

Plow Pose Intermediate Child's Pose Beginner

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

Similar poses Inversion

• Plow PoseIntermediate
• Reclining Angle PoseIntermediate
• ShoulderstandIntermediate
• Shoulderstand with Legs ApartIntermediate
• Side PlowIntermediate
• Wall-Supported Half HandstandIntermediate