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Ragdoll Pose

Ragdoll Pose

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

  1. From a tabletop position, tuck your toes and lift your hips up into the air.
  2. Walk your hands back toward your feet until your feet are flat on the ground, about hip-width distance apart.
  3. Bend deeply into your knees so that your upper body is completely supported by your legs.
  4. 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.
Ragdoll with blocks
Ragdoll with hands to thighs

Get Out of the Pose

  1. Place your hands on the ground and lower your hips into a squat or walk your hands forward and land on your knees.
  2. Slowly roll up with your chin into your chest. The head comes up last.

Counter Poses

  • 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.

Practice Ragdoll Pose in a Class

Back to yin yoga pose directory.

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