Ragdoll is one of the most active yin yoga pose there is. It’s wonderful to use as a counterpose for yogi squat or toe squat and to release your lower back. You may also hear this pose referred to as dangling pose.
Get into Ragdoll Pose Step-by-Step
- From a tabletop position, tuck your toes and lift your hips up into the air.
- Walk your hands back toward your feet until your feet are flat on the ground, about hip-width distance apart.
- Bend deeply into your knees so that your upper body is completely supported by your legs.
- Let your arms dangle towards the ground or hold onto your elbows.
- Physical: Ideal for lower back release through decompression. Stretches the hamstrings. Provides a massage for your internal organs.
- Energetic: The Urinary Bladder meridian has the most focus on here.
- Emotional & Mental: A very calming pose that activates the root chakra by pressing into the feet. It taps into the parasympathetic nervous system which promotes rest and digestion.
- Do not do this pose if you have high blood pressure.
- For lower blood pressure release slowly. Either by rolling up or down into a squat.
- For lower back pain or issues that must avoid rounding the back place blocks under your hands and keep your spine straight.
- Bend deeply into your knees if there is any soreness in your back or place your elbows on your thighs.
- Hands may be placed on blocks, a chair, or table.
- Hands may be clasped behind back and then forward to invite in a shoulder stretch.
- Caterpillar is a less active variation.
Get Out of the Pose
- Place your hands on the ground and lower your hips into a squat or walk your hands forward and land on your knees.
- Slowly roll up with your chin into your chest. The head comes up last.
- Yogi squat.
How Long to Hold Ragdoll?
- 1-2 minutes is plenty for this pose.
- Avoid holding for too long or break it up by adding in a pose between and returning to ragdoll.