Snail

Hold Time

3-5 minutes

Benefits

• Deep spinal release
• Increases blood flow to the head

Entering and Exiting

Enter: Lie on your back and lift your hips, supporting your lower back with your hands. Round your back and drop your feet over your head toward the mat. The weight of your body should rest in your shoulders. Straighten legs as much as you can, continually supporting your lower back with your hands or resting them down on the floor to help balance.

Exit: Slowly roll back down to flat, supporting your spine the entire way. Try to roll one vertebra at a time.

Modifications

• Arms can be along your sides, or supporting lower back (pictured)
• Knees can be bent or straight

Contraindications

• Avoid if you have any neck injury
• Avoid if you have high blood pressure
• Do not attempt if you are pregnant
• Do not attempt if you have lower back injuries that do not allow for flexion of the spine

Counter Poses

• Shavasana
• Child's Pose
• Knees to chest
• Supported Fish
• Cat Cow