Yin

Caterpillar Pose

Paschimottanasana (Yin)

Extend both legs forward and soften into a rounded fold.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for quieting mental chatter.
Props: Bolster, blanket, or blocks optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Caterpillar Pose: Sit with both legs extended straight in front of you. Let the feet relax and soften the knees as needed. Fold forward over the legs and allow the spine to round. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Caterpillar Pose: Use the hands to help lift the torso. Roll or rise back up to sitting and pause. Pause in a neutral position for a moment before continuing.