Caterpillar pose


Step by step

  • Most people will benefit from sitting on a folded blanket or cushion for this pose.
  • From a seated position, legs outstretched in front of you, fold forward from the hips, allowing your spine to round.
  • Relax your legs and allow your feet to naturally fall outwards or inwards.
  • Hold the pose for 3 to 5 minutes. You are looking for sensations along the spine and/or in the hamstrings.
  • To come out of the pose, use your hands to press the floor away and slowly unroll the spine.
  • Place your hands behind you and lean backwards to release the hips before moving into your counter pose.

Beginners’ tips

  • Bend your knees as much as you need if the sensations in your hamstrings / lower back are too strong.


  • Stretches the spine and the hamstrings.
  • Stimulates the kidneys and adrenal glands.
  • Massages the digestive organs through breath and compression.
  • Stimulates the Urinary Bladder meridians along the spine. 

Watch out for

  • Can aggravate Sciatica.
  • Avoid if you have back issues that do not allow flexion of the spine.
  • In case of hamstring injuries or lower back pain, keep your knees bent.


  • Keep your legs together or hip distance apart, depending on the position that allows you to fold forward with ease.
  • Support your upper body with a bolster placed along your legs.
  • If neck is sensitive, support your head with a block.
  • Place a folded blanket or a bolster under your knees if they are bent.
  • Adjust the position of your feet to find different kind of stimulations in your hamstrings. 

Alternative poses

  • Half Butterfly: bend one leg, placing the foot towards the opposite inner thigh.
  • Half Shoelace: bend one leg, placing the knee over the knee of the opposite leg, heel towards the hip.
  • Half Frog: bend one leg, rotating your thigh inward, place the foot beside your hip. 

Counter poses