Step by Step Guide

  1. Begin by lying on your back with your legs extended and arms alongside your body.
  2. Place your hands on your lower back for support, with your palms facing down.
  3. Inhale and lift your legs overhead, bringing them toward the floor behind you.
  4. Support your lower back with your hands and keep your elbows on the mat.
  5. Allow your legs to relax and release toward the floor, bending at the knees if needed.
  6. Your feet may or may not touch the floor, depending on your flexibility.
  7. Adjust the position of your hands on your lower back for comfort and stability.
  8. Relax your neck and let your head rest on the mat or use a prop for support.

Benefits of Snail Pose

  1. Spinal Decompression: Snail Pose decompresses the spine, providing relief from tension and compression.
  2. Shoulder and Neck Stretch: The pose offers a stretch to the shoulders and neck as you support your lower back.
  3. Calming Effect: Inversions like Snail Pose can have a calming effect on the nervous system.
  4. Stimulates Thyroid and Parathyroid: The pose may stimulate the thyroid and parathyroid glands, supporting metabolic functions.
  5. Hip Flexor Stretch: Snail Pose can provide a gentle stretch to the hip flexors.

Beginner Tips:

  1. Use Props: Place a folded blanket or cushion under your shoulders for additional support.
  2. Bend the Knees: If straightening the legs is challenging, keep the knees bent.
  3. Gradual Descent: If your feet don’t touch the floor, allow them to descend gradually with each breath.
  4. Hold Snail Pose for 2 to 4 minutes adjusting the duration based on your comfort level.
  5. Exit the pose slowly and mindfully by bringing your legs back over your head and lowering them to the mat.