[Pose Of the Week] Let Loose In Ragdoll Pose (Beginner)

Stretch your legs & spine, release stress & tension, relieve neck pain, and more with Ragdoll Pose…

Ragdoll Pose (Baddha Hasta Uttanasana) – also known as Dangling Pose, or Standing Forward Fold Pose Variation Hands to Elbows – is a variation on Forward Fold Pose in which you hold the elbows as you bend. This beginner pose helps to release the lower back, neck, and shoulders, and also provides a stretch for the calves and hamstrings.  It’s a great stress-reliever, and also helps to calm the mind, drain the sinuses, and may improve digestion.

This is a good pose for easing lower back and neck pain, but if you suffer from severe pain or a back or neck injury, you should skip this one.

If your hamstrings are very tight, you may practice Rag Doll Pose with the knees slightly bent. Work on straightening them gradually as your flexibility improves. To vary the pose, you may also clasp your hands behind your back, straighten and raise your arms, and let them hang towards the floor behind your head to stretch the chest and front of the shoulders.

How to Do Ragdoll Pose:

  1. Stand with your feet hip width apart, toes pointing forward.
  2. Inhale, bring your hands to your hips. Exhale, micro-bend your knees and hinge forward from the hips with a flat back. Cross your arms and hold onto opposite elbows.
  3. Check that your knees point straight ahead and that your thighs are parallel. Sway gently from side to side. If you have tight hamstrings, keep your knees bent to avoid straining your lower back. If that still feels like a lot of pressure at your lower back, rest your hands on a block to support the weight of your upper body.
  4. If you are safe to straighten your legs, contract your quadriceps to allow your hamstrings to relax. You can take hold of the backs of your calves, bring your hands to the floor or wrap your fingers and thumbs around your big toes.
  5. Hold the pose for 3-5 deep breaths, in and out through the nose.
  6. To come out of the pose, bring your hands to your hips, keep the micro-bend in your knees and come up to standing with a flat back—engaging your core to support your lower back.
Learn More at Yoga15.com


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