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Caterpillar Pose: Paschimottanasana (Yin) | Yin

Caterpillar Pose placeholder graphic

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

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.