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.

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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.

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Benefits

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

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Watch out for

• Avoid if pregnant

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Variations

• 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

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Alternative poses

• Caterpillar
• Dangling

Counter pose

• Windshield Wipers
• Reclined Twist
• Savasana