77
august/september 2019yogajournal.com.au1 CATERPILLAR
HOW TO Sit comfortably on your sit bones with straight legs
out in front in a way that’s easy for you, inhale and length-
en your spine and as you exhale lean, then bow forward over
your legs. You can reach your arms or just let them be resting
on legs or floor with relaxed shoulders. Hold for 3-5 mins.
BENEFITS Caterpillar pose stretches the superficial back line
of fascia which houses all the muscles on the back of the body
and the kidney and bladder channels. As it stretches these lines
we feel relief through the entire back body feet to neck when
we release the pose, and it gives the Qi the opportunity move
through and clears out and balances the channels and organs
in a yin/yang way. This is an introspective and calming pose.
TIPS Use props where you need them (backs of knees, or
under sits bones or supporting forehead/neck etc)2 TWISTED ROOTS
HOW TO Lay on your back and bend up your knees feet flat
to the floor. Casually cross your legs right over left and drop
your legs slowly over to the left. As you do this reach your
arms out wide and rest them on the floor. Stay for 3-5mins.
Rest in the middle before repeating on the opposite side.
BENEFITS This gently stimulates the entire spine particularly
where both the kidney and urinary bladder channels. It keeps a
healthy rotation aspect to the spine and can release tension
across the lumbar spine and opens up the chest.
TIPS Use props under knees to ease any fragility in the lower
back.3 BUTTERFLY RECLINED
OVER BOLSTER
HOW TO Organise your bolster behind you either
longways mirroring spine (more supportive) or across upper
back (deeper) and let your head hang backwards onto the
floor or a block. Let your arms open wide to the sides and
breathe deeply. 3-5mins hold.
BENEFITS Gently stimulates the tissues of the spine that
include the kidney and urinary bladder channels. Allows an
openness of the heart and a capacity for a deep breathe.Can
reverse rounded shoulder syndrome and open us back up to
life.
TIPS Use props to support the upper back/outer knees and
head if needed.1
2
3
yj77_74-79 YIN.indd 77 19/7/19 1:32 pm77
august/september 2019yogajournal.com.au1 CATERPILLAR
HOW TO Sit comfortably on your sit bones with straight legs
out in front in a way that’s easy for you, inhale and length-
en your spine and as you exhale lean, then bow forward over
your legs. You can reach your arms or just let them be resting
on legs or floor with relaxed shoulders. Hold for 3-5 mins.
BENEFITS Caterpillar pose stretches the superficial back line
of fascia which houses all the muscles on the back of the body
and the kidney and bladder channels. As it stretches these lines
we feel relief through the entire back body feet to neck when
we release the pose, and it gives the Qi the opportunity move
through and clears out and balances the channels and organs
in a yin/yang way. This is an introspective and calming pose.
TIPS Use props where you need them (backs of knees, or
under sits bones or supporting forehead/neck etc)2 TWISTEDROOTS
HOWTO Layonyourbackandbendupyourkneesfeetflat
tothefloor.Casuallycrossyourlegsrightoverleftanddrop
yourlegsslowlyovertotheleft.Asyoudothisreachyour
armsoutwideandrestthemonthefloor.Stayfor3-5mins.
Restinthemiddlebeforerepeatingontheoppositeside.
BENEFITS Thisgentlystimulatestheentirespineparticularly
whereboththekidneyandurinarybladderchannels.It keepsa
healthyrotationaspecttothespineandcanreleasetension
acrossthelumbarspineandopensupthechest.
TIPSUsepropsunderkneestoeaseanyfragilityinthelower
back.3 BUTTERFLYRECLINED
OVERBOLSTER
HOW TO Organise your bolster behind you either
longways mirroring spine (more supportive) or across upper
back (deeper) and let your head hang backwards onto the
floor or a block. Let your arms open wide to the sides and
breathe deeply. 3-5mins hold.
BENEFITS Gently stimulates the tissues of the spine that
include the kidney and urinary bladder channels. Allows an
openness of the heart and a capacity for a deep breathe.Can
reverse rounded shoulder syndrome and open us back up to
life.
TIPS Use props to support the upper back/outer knees and
head if needed.1
2
3