Caterpillar Pose

BENEFITS

Mechanic: Decompresses the spine, targets the hamstring muscles and the Thoracolumbar fascia (Erector Spinae group muscles).

Energetic: Regenerating pose, targets the meridians of the urinary bladder & kidneys related to the Water element.

Mental / Emotional: Improves introspection, calms, soothes.

CONTRAINDICATIONS

Please note that the Yin way of doing the forward bend is to keep the back rounded, which will help decompress the spine. If you have a bulging or herniated disc, you should proceed with caution. We believe that each case is unique and that you will only know what to do by trying the pose gradually. Using the wall will greatly reduce stress on the back while maintaining adequate hamstring stimulation. Lie on the floor and raise your hips and legs against the wall, you can also use a bolster in front of you for support.

HELP & PROPS

If you have an injury or if your back or hamstrings are rather tight, try the following solutions: You can play mainly with the height of your pelvis, and the bending of your knees. Another option is to roll a blanket under your knees and/or sit on a cushion to play with the height of your seat until you find the right position, which will change the tilt of your pelvis and reduce stress on your legs.

TIMING

The minimum time to hold the pose is 2 minutes to affect the connective tissues, usually the pose lasts about 5 minutes. The caterpillar is one of the poses in the Yin repertoire that can be held for 10 minutes or more (for experienced practitioners), or several 5-minutes cycles.

RELEASING THE POSE

Gently pull your hands back and sit, then rest in Shavasana or Pentacle.

TIPS

Rounding the spine is a must try, do not worry about the position of your feet or the angle of the legs so much, props are good until we do not need them anymore.

Caterpillar Variations

The Half-Butterfly

This variant allows you to work the lumbar thoracic fascia and the hamstrings asymmetrically. It is suitable for beginners as well as advanced practitioners, thanks to the lever leg (bent leg) which can be set at many different angles.

The Half-Shoelace

An asymmetrical variant that allows a much more demanding stimulation of the hamstring group, due to the back-tilt of the pelvis produced by the bent leg on the straight leg.

The Snail

A version of the Reverse Caterpillar that targets the back, particularly the thoracic and cervical areas. We usually keep the legs relaxed by putting the knees on the head or directly on the floor if possible.

Other poses