Caterpillar pose



decompresses the spine, targets the Hamstrings and Thoraco Lumbar Fascia.


replenishes energy, targets the Urinary Bladder Channel.


enhances introspection, calming, soothing.


Be mindful in case of herniated disc or sciatica, this pose might aggravate the condition.


If suffering from an injury or very tight Back/Hamstring, you might try the following : using the wall will greatly reduce the stress on the back while keeping a fair stimulation on the hamstring, Laying on the floor with the hips very close to the wall, legs together supported by the wall.

Another alternative is to roll a blanket under the knees, and/or to seat on a pillow to play with the height of the seat until you find the right position which allow you to create a slope, this will change the tilting of the pelvis and reduce the stress on the legs.


Gently retreat your hand back and come to a seating position with your spine up, then lay back in Savasana or Pentacle. Other option is gentle back bend, e.g. in a table pose (setubanda sarvangasana).


Minimum time to hold the pose is 2 minutes to affect the connective Tissues, typically the pose is held around 5 minutes. The caterpillar is one of the pose in the Yin repertoire which can be held longer up to 10 minutes or more (for experienced practitioner), or several rounds of 5 minutes.


Rounding the spine is a must try, do not worry about the position of your feet or the angle of the legs so much, props are good until we do not need them anymore.



Huge inspiration in preparing yin yoga descriptions was Sebastian Pucelle and Murielle Burellier website: