Caterpillar

Featuring Bernadette, NS Teacher

Become as grounded as a Caterpillar as you experience a fold forward to balance your chi and prepare the body for meditation and/or any other postures added to your practice.

Benefits

• Stresses the ligaments along the back of the spine

• Compresses the stomach organs, which helps strengthen the organs of digestion

• Stimulates the kidneys

• Since the heart is below the spine, the heart is massaged

benefits from YinYoga.com

Directions

1. Sit on a folded blanket and extend your legs out in front of you

2. Rest your elbows on your thighs of the folder and let gravity do the work

3. Stay for 3-5 minutes or even more over time

Modifications

• Bend your knees and wrap your hands around them as you fold

• Place a blanket/bolster under your knees as you fold 

• Place a bolster/block on top of your legs to support you as you fold

Variations

• Keep one leg extended and bend your other leg and place your foot on your inner thigh as you fold forward

• Place a sandbag on the back to deepen your fold

• Consider also experiencing this space by lying on your back

• In Legs up the Wall {Waterfall} with your legs resting on the wall 

• Place a bolster under your sacrum to support the lift of your legs 

• In Dewdrop with the strap around the back of the head and your feet and/or by holding the strap around the feet 

• Practice Snail with the legs overhead on your back

Practice our pose of the month with us in your next Studio or Virtual class.