Snail pose


Step by step

  • Lying down on your back, bring your hips up and support them with your hands.
  • Round your spine by relaxing your belly and allow your feet to fall over your head, towards the floor.
  • Walk your shoulder blades towards each other and position most of your weight onto your shoulders.
  • You are looking for a stretch along the spine and neck and maybe some level of stretch in the hamstrings.
  • Hold for 3 to 5 minutes, bringing the hips down slowly to target different areas of the spine.
  • To come out the pose, slowly bring your legs down and lie down for a few minutes, allowing the sensations to fade away.

Beginners’ tips

  • Pad your mat with a blanket to protect your spine and keep you warm.
  • Balance can be challenging in this pose: relax your belly to allow your spine to round.
  • Ask a friend to hold your feet in place to help you with balance.


  • Deeply releases the spine and brings more blood flow to the head.
  • Massages the internal organs through compression.
  • Stimulates the Urinary Bladder meridian. 

Watch out for

  • Avoid if pregnant


  • Reach your hands overhead and take hold of your feet
  • Bend the knees towards the floor and place them on either side of your head

Alternative poses

Counter pose