Dangling

Featuring Teresa, NS Teacher

In this Yin Yoga pose, allow your upper body to hang passively over your legs while standing, creating a deeply releasing and dynamic stretch.

This gentle inversion uses gravity to decompress the spine, release tension in the lower back, and lengthen the hamstrings. With each breath, allow your upper body to surrender more fully, deepening the stretch and calming the nervous system. The slight bend in the knees is key to encouraging a Yin-style release rather than muscular effort. Hold the pose for 1–3 minutes, breathing slowly and evenly.

Dangling Pose is especially beneficial for decompressing the vertebrae, increasing circulation to the brain, and cultivating a sense of peace, grounding and introspection.

Benefits

• Gentle stretch for the lower spine

• Loosens the hamstrings and warms up the quadriceps

• Compresses the stomach and internal organs

• Builds strength in the diaphragm while providing a massage for the abdominal organs

• Eases menstrual cramps

Directions

1. Begin by standing with your feet about hip-width apart, knees slightly bent to avoid strain on the lower back.

2. Slowly hinge forward at the hips, letting your spine cascade downward like a waterfall, head and arms completely relaxed.

3. You can next clasp opposite elbows or let your arms dangle freely toward the floor.

Contradictions

• Knee and/or Lower back issues (slight bend of the knees or straight legs, experiment with what works for you)

• High Blood Pressure (consider caterpillar seated with your head above your heart)

• In pregnancy, consider a seated wide legged Dragonfly

Modifications

• Before you fold forward place a bolster on your thighs with your elbows holding the bolster as you fold forward

• Practice this posture seated in Caterpillar

Practice our pose of the month with us in your next Studio or Virtual class.