Caterpillar is a “Master Pose” in Yin Yoga. It stretches the entire back of the body including the legs. 

It prepares us for meditation. By folding in, practitioners can observe a deep sense of enclosure and introspection. It is one of the most beneficial poses in Yin.  

HOW TO

Sit on the edge of a meditation cushion/pillow. Pull the flesh of the buttocks up so that you land on the sitting bones.  

If the hamstrings or knees are straining, place folded towels/ small pillows under your knees.

Lift up and lengthen your spine.

Begin to fold your torso forward towards the thighs on an exhale.

A bolster/large pillow might be a gentle support for your chest and abdomen as you fold and go deeper. Adjust the bolster height to your liking.

Aim to release fully and let go of controlled muscular holding. 

Stay for 5-7 min.

Relax completely, letting go of resistance both mental and physical. 

Breathe into abdominal compression and supine extension.

At any point during your Yin pose, if something feels too much, exit in a SLOW manner.

Targets: the whole spine (muscles and fascia), hamstrings, Achilles tendons.

Benefits

• Helps with ligaments lengthening along the spine and legs
• Aids in digestion due to abdominal compression
• Decompresses the spine
• Targets urinary bladder channel
• Takes the mind from external senses inward. 

TIPS

1. For a meditative effect, it is advised to perform Caterpillar at the end of the practice.  
2. Be generous with pillows under the chest and head as they provide a deeper surrender.
3. If the back seizes to let go, rest your arms and head on the chair in front of you. 
4. In order to keep the feet in place and stretch the ankles, rest the soles of your feet against the blocks/wall or any hard surface.
5. Do not perform on a full stomach.
6. Balance with Happy Baby (Ananda Balasana) afterwards.