This is an advanced Yin pose. It stretches the whole spine and massages internal organs by compression. When done with caution and awareness, Snail offers multiple health benefits including blood pressure regulation and mood boosting. 

Having the head below the heart contributes to lymph fluids movement and stronger immune response. 

AVOID this pose if:

• Pregnant
• History of cardiac conditions
• Cervical spine injuries 
• Glaucoma 
• High blood pressure

HOW TO

Start on your back stretching the entire body from top to bottom, breathing gently.

Turn your head from side to side to prepare the neck for inversion.

Bend the knees in toward the chest and roll back and forth.

Exhale and take your hips up rounding the spine.

Release the feet down over your head and decompress.

Allow the arms to soften on the ground and continue to breathe into the back of the body.

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

Stay for 3-5 min.

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

Targets: the nervous system, whole spine, internal organs especially heart and lungs.

Benefits

• Rebalances the nervous system
• Massages the organs by creating compression
• Aids in the spinal traction
• Stimulates the Bladder line that runs across the back of the body
• Takes the mind from external senses inward 

TIPS

1. With tightness in the back, simply place a bolster under bottocks and take the legs up as far as they go. Look for easing sensations.  
2. Happy Baby is a gentle variation of this pose.
3. Bending the knees  in traditional Snail pose will allow deeper access to connective tissue.