Dangling

Hold Time

1-3 minutes

Benefits

• Gentle lower back stretch
• Inversion
• Stretches hamstrings and works quadriceps
• Can be helpful if you're experiencing menstrual cramps

Entering and Exiting

Enter: Stand with feet hip-width apart. Fold forward and bend your knees as needed. Hold your elbows, touch the floor, or put hands in any other position that allows you to rest in this pose.

Exit: Slowly roll your spine back up, coming to standing. Come out of this slowly, one vertebra at a time.

Modifications

• Bend your knees as lot!
• Rest your elbows or hands on a prop to support your weight. You could use a table, chair, or anything else at the height you need.
• Clasp your wrists behind your legs if you're really open

Contraindications

• Avoid if you have high blood pressure
• If you have low blood pressure, squat to avoid dizziness when coming out of the pose

Counter Poses

• Melting Heart
• Shavasana
• Sphinx
• Seal
• Camel
• Squat
• Saddle