Snail

Featuring Mindy, NS Lead Teacher

Snail Pose is a deeply introspective, forward-folding pose that gently stretches the spine, shoulders, and neck while stimulating the parasympathetic nervous system. In Yin Yoga, the pose is practiced with softness and surrender, encouraging the practitioner to turn inward and release tension through stillness and gravity.

This posture invites a sense of retreat, resembling the curling shape of a snail—symbolizing quietness, protection, and the beauty of slowing down. It’s ideal for calming the mind, relieving fatigue, and accessing the deeper layers of fascia along the back body.

This pose stimulates the Bladder and Spine meridians, supporting release, restoration, and the flow of energy along the body's back line.

Benefits

• Gently decompresses the spine

• Stretches shoulders and upper back

• Stimulates thyroid and digestive organs

• Calms the nervous system and encourages introspection

Directions

1. Start by laying on your back with a blanket under your shoulders

2. Lift your hips and support your back with your hands under your lower back

3. Allow your back to round as you feet fall over your head towards the floor

4. Stay for 3-5 breaths and then gently release hugging your knees into your chest before you go into your next posture

Contradictions

• Neck or spine injuries

• Glaucoma or high blood pressure

• Pregnancy or menstruation (in some cases)

Modifications

• Place a block or blanket under your sit bones

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