Caterpillar Pose is a Yin Yoga name for a seated forward fold with the legs extended and the body resting forward. It is not necessary to straighten the legs or round deeply; support the torso and keep the position comfortable.
What is Caterpillar Pose?
Caterpillar is a Yin Yoga label for a seated forward fold. Its long, passive hold differs from more active alignment-focused approaches, and styles vary in how they teach it.
How can you set up a supported version?
Use a folded blanket under the hips and a bolster or pillows over the legs.
- Sit with the legs extended and knees softly bent.
- Place support across the thighs so the torso can rest without pulling on the back.
- Hinge forward only slightly, or remain upright if that is more comfortable.
- Keep breathing naturally and choose a short hold; change position if discomfort increases.
- Come upright slowly with the hands supporting the thighs.
How can you modify Caterpillar Pose?
Bend the knees, sit on a chair, or rest the torso on a bolster. The pose does not require reaching the feet.
When should you stop or modify?
Leave the position for sharp back, knee, or hamstring pain, tingling, numbness, or breath restriction. This is a draft, not a substitute for individualized instruction.
Common question: Should the spine be rounded?
Approaches differ. Use the shape and support that remain comfortable for you; a deep fold is not required.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.