Snail

Start lying on your back with the hands next to the hips. 

Now swing the legs upwards and over the head until je feet are touching the floor. You can place your hands on your lower back or if it feels more stable you can extend the arms on the floor. Make sure most of the weight is in the shoulders, not in the neck. 

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To come out of this pose, use the support of your hands on your hips as you slowly roll down. Lie down on your back for a few minutes of rebound. 

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Benefits

• A Deep stretch of the entire back body: the spine, the hamstrings 

• Releases the spine in flexion

• A stretch of the hamstrings 

• Opening in the shoulders

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Contra indications  / modifications and prop use

• Neck issues: Place a blanket underneath the shoulders to create more space in the neck. If there are any severe injuries; take caterpillar pose instead

• High blood pressure/ hernia / glaucoma or pregnancy: It's better to skip out on this pose and take caterpillar instead 

​Variation: 

• Take the bend out of the knees and straighten the legs 

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Alternative pose

Caterpillar