Caterpillar

Hold Time

3-5 minutes

Benefits

• Deep stretch for the hamstrings and back of the legs
• Stresses ligaments along back of spine
• Compresses the organs and supports digestion

Entering and Exiting

Enter: Come to seated with your legs straight in front of you. Inhale your arms up, and exhale as you round your back and fold forward. Grab onto your legs or feet.

Exit: Slowly roll back to seated.

Modifications

• Bend your knees a lot!
• Sit on a bolster or blanket to elevate your hips
• Place a bolster under your knees
• If super flexible, place a block at the end of your feet and hold the block

Contraindications

• Can aggravate sciatica
• Avoid if you have a hamstring injury
• Keep the back as straight as you can if you have lower back issues that prevent flexion of the spine

Counter Poses

• Supported Bridge
• Supported Fish
• Seated Twist
• Sphinx
• Seal
• Camel
• Saddle