Caterpillar Pose anatomy

Caterpillar Pose · Paschimottanasana (Yin) · Tư thế sâu đo

Caterpillar Pose mainly works ; it stretches erector spinae, multifidus, quadratus lumborum, hamstrings.

Opening the 3D model…

Sit with both legs straight forward and close together, knees soft or slightly bent, feet relaxed. On an exhale, let the torso drop forward over the legs, the whole spine rounding from the lower back to the neck, the head hanging heavy and the hands resting lightly on the floor beside the legs or on the shins. Unlike Seated Forward Bend (folding from the hips with a long back and firm thighs), here you don't reach or engage: the pose is held for a long time, often three to five minutes, letting the weight of the torso and slow breathing take you down gradually. The back extensors, upper back, back of the neck and backs of the legs stretch gently, and almost no muscle has to work. Come out very slowly, rolling up one vertebra at a time. With low back or sciatic pain, put a bolster under the knees and round the back less.

Muscles in this pose

Stretching: Erector spinae, Multifidus, Quadratus lumborum, Hamstrings, Gluteus maximus, Trapezius, Rhomboid major, Splenius capitis

Why these muscles work or stretch

• Erector spinae · Stretching: Main stretch: the whole spine rounds with no effort
• Hamstrings · Stretching: Gentle stretch; soft knees make it milder than in Seated Forward Bend
• Trapezius · Stretching: Stretched as the upper back rounds and the shoulders droop
• Splenius capitis · Stretching: The back of the neck lengthens as the head hangs heavy

Practice cues

• Let go completely; don't pull yourself down with the arms
• Let the head hang heavy, the back of the neck long, the shoulders drooping
• Hold long and breathe slowly; come out by rolling up one vertebra at a time

Benefits

• Gently stretches the whole back of the spine and the neck
• Gently stretches the hamstrings without any muscular effort
• A long hold with slow breathing helps body and mind settle

Cautions / contraindications

• Avoid with an acute disc herniation or sciatic pain
• Use caution with osteoporosis; round the back less and support the chest on a bolster
• In pregnancy, widen the legs and don't compress the belly

Easier variations

• Sit on a folded blanket with a bolster or rolled blanket under the knees
• Lay a bolster along the legs and rest the chest and forehead on it

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Forward Bound Angle Pose (Butterfly Fold) Adho Mukha Baddha Konasana
• Tortoise Pose Kurmasana
• Seated Forward Bend Paschimottanasana
• Rabbit Pose Sasangasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Seated Cat Pose Upavistha Marjaryasana

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