CATERPILLAR POSE
Suggested Duration
3-5 minutes
Bene ts
This cooling posture targets the back of the body, providing both atten-
tion to the muscles along the spine and a healing touch to the abdominal
organs.
Risks and Contraindications
This pose is contraindicated for people with back pain caused by herni-
ated or bulging discs.
Alignment Points- Begin in a seated position and extend both legs straight.
- Reach the arms overhead, draw the shoulders down, and fold for-
ward from the crease of the hips, grasping the outer edges of the
feet or legs. - Draw the heart forward and elongate the spine. Draw the belly up
and in as the front ribs draw down and elongate the torso. - Bow the forehead down, allowing the head and neck to relax.
Modi cations and Other Options
If you have lower-back pain or tightness in the hamstrings, modify the
pose by bending the knees, placing a folded blanket under the sitz
bones, or performing the pose using a strap around the soles of the feet.
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