To practice Snail, place a bolster or folded blankets several inches away from a wall. Lie on your back with your hips on the bolster and your legs extending up the wall. Slowly walk your feet down the wall, lowering your torso toward the floor, and allow your arms to rest comfortably beside you or support your lower back. The key is to find a position where the spine can decompress without strain.
This pose offers a gentle traction for the entire spinal column, creating space between the vertebrae and relieving compression. It stimulates blood flow to the thyroid and parathyroid glands, supporting metabolic regulation. As a mild inversion, it calms the nervous system, reduces stress, and can help alleviate mild anxiety and fatigue. The pose also provides a soothing stretch for the shoulders and upper back.
Hold Snail Pose for 3 to 5 minutes. Practice it 2-3 times a week to promote spinal health and nervous system balance. Always exit slowly and rest in a gentle twist or Savasana afterward.
Learn about Yin Yoga Poses > Happy Baby Pose, Seal Pose, Supported Sacrum, Toes stretch, Sphinx Pose, Butterfly Pose, Twisted Roots, Caterpillar Pose, DragonFly Pose, Shoelace Pose, Snail Pose, Swan Pose, Full Saddle Pose, Crescent Pose.
